Weighted Lying Hip Abduction

Weighted Lying Hip Abduction

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower Body

Lower Body

Muscle Activation

Glute · Hips

80%

Glutes

20%

Equipment

Weight Plate

Setup / Starting Position

Lie on your side on an exercise mat with your legs extended straight.
Place a weight plate on the top leg, just above the knee.

Exercise Position

Prop yourself up on your bottom elbow for support.
Keep your top leg straight and your bottom leg relaxed.

Form & Performance

Exhale as you lift your top leg as high as possible, keeping it straight.
Pause at the top of the movement, then lower your leg back down.