Lying Abduction Leg Raise on floor
Strengthens the hip abductors and improves pelvic stability. This helps with walking, running, and squats.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Lie on your side on the floor with your bottom leg straight and your top leg straight in line with your body.
- 02
Support your head and neck with your arm, keep your pelvis in a neutral position, and lightly brace your core.
- 03
Raise your top leg straight up into hip abduction without letting your pelvis rotate forward or backward.
- 04
Pause briefly at the top and squeeze your hip abductors.
- 05
Lower your leg slowly back to the starting position without touching your other leg, and repeat.
Beginner's guide
§ 03 · GuideStrengthens the hip abductors and improves pelvic stability. This helps with walking, running, and squats.
You should feel it on the outside of the hip and side glutes. It should not be felt mainly in the lower back or hip flexors.
A common mistake is turning the toes up and letting the pelvis roll. Keep the toes slightly forward and lift with control.
How to get started at the gym
§ 04 · SisuLiftLying Abduction Leg Raise on floor is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your toes pointing slightly forward and avoid external rotation so the movement doesn't shift to your hip flexors. Keep the range of motion smooth and controlled without using momentum.
This exercise develops hip abduction and pelvic control on the floor without equipment.
More exercises: Abductors
§ 06 · Same muscles
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