GLUTES · COMPOUND
Side Plank Hip Abduction
A side plank variation lifting the top leg to challenge lateral hip and trunk strength.
Primary musclesGlute medius, Obliques
Secondary musclesCore, Shoulders
EquipmentBodyweight
DifficultyIntermediate · Anti-Lateral Flexion
How to perform
- Set a stable side plank.
- Lift the top leg while keeping the hips stacked.
- Lower the leg without dropping the hips.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glute medius as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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