Dumbbell Lying Hip Abduction

Classification

Instructions

Preparation

Lie on side on floor or mat. Extend top leg down straight and position lower leg back underneath. Grasping dumbbell with hand of arm furthest from floor, position dumbbell as low as possible on top side of thigh.

Execution

Raise weighted leg up off ground as high as possible, keeping dumbbell positioned on side of upper thigh. Return to leg to floor and repeat. Repeat and continue with opposite leg.

Comments

Do not allow upper hip to fall behind upper hip throughout movement. See ROM Criteria and Spot Reduction Myth.

Muscles

Target

• Hip Abductors (listed below)

Synergists

• Tensor Fasciae Latae
• Gluteus Medius
• Gluteus Minimus

Stabilizers

• Hip Abductors (opposite)