Procaryote
Hip · Strengthening

Side Plank with Isometric Hip Abduction

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

Illustration of the Side Plank with Isometric 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 your forearm and the side of your foot. Keep your body straight by engaging your abdominal muscles, then lift your top leg, maintaining a stable position without moving.

Tips: Keep your pelvis well-aligned and avoid letting your hips drop. Breathe calmly and maintain the tension without arching your back.

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

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Lying on your side, supported on forearm and side of foot
Clinical goal
Strengthening of hip musculature and pelvic stabilization
Also known as
Side plank with leg lift, Side plank with hip abduction, Side plank with raised legs

Precautions

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

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Hip

Single-leg Glute Bridge on BoxSingle-leg glute bridge on box, 3 sets, 8 repetitions per leg Single-leg glute bridge on SwissBall with hip flexionSingle-leg glute bridge on SwissBall with hip flexion, 3 sets, 8 repetitions per leg Single-leg glute bridge on unstable surfaceSingle-leg glute bridge on unstable surface, 3 sets, 8 repetitions per leg, 2-second pause at the top Single-leg Glute Bridge with Isometric AbductionSingle-leg glute bridge with isometric abduction, 3 sets, 8 repetitions per leg, hold 5 seconds in abduction Single-leg Hip Lift with KettlebellSingle-leg hip lift with kettlebell, 3 sets, 8 repetitions per leg Single-leg isometric press against a wallSingle-leg isometric hip press against a wall, 3 sets, hold 20 seconds per leg Single-leg squat with arm extensionSingle-leg squat with arm extension, 3 sets, 8 repetitions per leg, slow descent, pelvis control Split squat with dumbbellsSplit squat with dumbbells, 3 sets, 10 repetitions per leg

See all hip exercises →

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.