Move · Videos · Technique · 8 min

Side-Lying Hip Abduction Done Right

Side-Lying Hip Abduction Done Right — video by Will Harlow – Over-Fifties Specialist Physio Play · 8:29

Video by Will Harlow – Over-Fifties Specialist Physio on YouTube · Open on YouTube

A physio shows the four usual mistakes in the side-lying leg lift and how to set up so the side glute, not the hip flexors or low back, does the work. Simple floor or bed exercise.

  • 8 min
  • Beginner
  • Low impact (no jumping)
  • mat

Good forHealthy ageing

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Step by step 7

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  1. Four common mistakes: not rolling forward, the leg drifting forward, leading with the toes, lifting too high. 0:52
  2. Set-up: lie on your side in a straight line, top hand on the floor in front, rolled slightly forward. 2:46
  3. Lead with your heel, keeping it above your toes as the leg lifts. 3:56
  4. Lift up and slightly back, so your foot ends behind your shoulder, as if sliding your heel up a wall. 4:15
  5. Check: you should feel it just below your belt line at the back of the hip; touch it to feel it work. 5:30
  6. Lift only about 80% of your range and stop if your low back tightens; keep a small gap under your waist. 6:00
  7. Do both sides: 10–20 reps, three sets in a row or spread through the day, a few times a week. 7:42

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Roll your body slightly forward with the top hand on the floor in front
  • Lead with the heel and lift up and slightly back, foot ending behind your shoulder
  • Lift only about 80% of your range and stop if your low back tightens

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Hips movesside-lying leg lifts, up and slightly back
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Lift only about 80% of your range and stop if the low back tightens

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Will Harlow – Over-Fifties Specialist Physio; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety