Supine Hip Abduction and Adduction

Glutes, AdductorsBodyweight

Lying hip isolation movement targeting your side glutes and inner thighs with zero spinal load.

How to do it

1Lie on your back, bend one leg for support, and extend the working leg straight out.

2Press your lower back into the floor and lock your core down tight.

3Exhale and smoothly sweep your straight leg out to the side as far as comfortable.

4Pause briefly at the outer mark, feeling your side glute contract.

5Inhale and bring your leg back to center along the exact same path.

Common mistakes

Rolling your hips over with the leg, stripping isolation away from the target muscle.

Using momentum to swing the leg instead of squeezing through the muscle.

Arching your lower back off the floor and losing abdominal control.

Breathing

Exhale as you sweep your leg out, inhale as you bring it back to center.

Make it harder or easier

Reduce how wide you step or put a soft bend in the knee to simplify; hold out wide for 2–3 seconds to intensify.

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.