Lying Bench Hip Abduction

GlutesBench

Side-lying hip abduction on a bench is an isolation exercise for the gluteus medius and minimus. The bench support keeps your torso steady so you can hit the target muscle effectively.

How to do it

1Lie on your side along the bench, supporting yourself on your forearm or extended arm, with your bottom leg slightly bent for stability.

2Keep your top leg straight and aligned with your torso.

3Exhale as you smoothly lift your top leg toward the ceiling, keeping your hips steady and knee facing forward.

4Hold for a second at the top, feeling the contraction in your outer glute.

5Inhale as you slowly lower your leg back down without letting the muscle relax completely.

Common mistakes

Rolling your hips backward, which shifts the work away from your glutes and onto your hip flexors.

Swinging your leg dynamically without a pause at the top, relying on momentum instead of tension.

Raising your leg too high by arching your lower back, straining your spine.

Breathing

Inhale as you lower your leg, and exhale as you raise it.

Make it harder or easier

Bend your top knee to make the exercise easier, or place a resistance band around your legs to make it harder.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.