Procaryote
Hip · Strengthening

Side Plank with Hip Abduction

Side plank with hip abduction, 3 sets, hold for 20 seconds per side

Illustration of the Side Plank with Hip Abduction exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds per side

Description: Lie on your side, supporting yourself on one forearm or hand, with your body well-aligned from head to toe and your pelvis lifted. Maintain this stable position while gently lifting your top leg outwards (hip abduction). Ensure your pelvis does not drop during the exercise.

Tips: Engage your abdominal muscles to stabilize your core, and look straight ahead to avoid tilting your head. Breathe calmly and control the leg movement.

Progression: Gradually increase the holding time by 5 seconds per week if the exercise feels easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Lying on the side, supported on forearm or hand
Clinical goal
Strengthening of hip musculature and pelvic stabilization
Also known as
Side plank with leg raise, Side plank with hip lift, Side plank with abduction

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.