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VIDEO DEMO

Side-lying hip abduction

Regression of Cable Hip Abduction

YouTube · Ask Doctor JoHip Abduction in SidelyingWatch the demonstration

REGRESSION · HOW TO DO IT

Side-lying hip abduction

These steps are written specifically for the Side-lying hip abduction. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Lie on one side with the bottom knee bent and the top leg straight in line with the torso.

  2. 02
    Move the pattern

    Keep the pelvis stacked as you lift the top leg without turning the toes toward the ceiling.

  3. 03
    Finish with control

    Pause before the waist shortens, then lower the leg slowly to the start.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

GLUTES & HIPS / 33

Short rangeShort range

Side-lying hip abduction

Sets: 3 · Reps: 10–20 per side

Side-lying hip abduction is a regression of Cable Hip Abduction. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The working leg moves away from the midline and finishes with the hip abductors shortened while the cable supplies consistent tension.