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Glutes

Lying Hip Abduction

The Lying Hip Abduction is a strength exercise on a cable machine for your hips. Share of the load in the Zulta muscle model: gluteus medius 66%, gluteus maximus 21% and obliques 6%.

Level: IntermediateEquipment: CableSingle-joint (isolation)Unilateral: one arm or leg at a time

How to do it

  1. Set a pulley to the lowest position, place a mat beside the machine and strap an ankle cuff on your top leg.
  2. Lie on your side with your feet toward the machine and the cable running to the ankle of your top leg.
  3. Bend the bottom leg for balance, rest your head on your lower arm and place the top hand on the floor in front of you.
  4. Lift the straight top leg toward the ceiling against the cable, toes pointing forward.
  5. Pause at the top, then lower the leg under control until it is just above the bottom leg.

Tips

  • Keep the top hip stacked over the bottom hip the whole set.
  • Lead with the heel and keep the leg slightly behind the body line.

Common mistakes

  • Rolling the pelvis back so the hip flexors lift the leg.
  • Swinging the leg up with momentum.
  • Letting the cable pull the leg down fast.

Muscles worked by the Lying Hip Abduction

  • Gluteus medius Primary66%
  • Gluteus maximus Secondary21%
  • Obliques Stabilizer6%
  • Hip flexors Stabilizer4%
  • Spinal erectors (lower back) Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Moving the leg out to the side isolates glute medius, with the upper fibres of glute max assisting; tensor fasciae latae also abducts but has no catalog id.

Lying Hip Abduction alternatives

Different equipment

Easier

No equipment

Make it harder

Make it easier

Frequently asked questions

What muscles does the Lying Hip Abduction work?

Mainly the gluteus medius. The gluteus maximus assist.

Is the Lying Hip Abduction good for beginners?

The Lying Hip Abduction is rated intermediate. If you are new, learn the Abductor Machine first and build up from there.

What is a good alternative to the Lying Hip Abduction?

For example the Abductor Machine, Band Hip Abduction Standing and Cable Hip Abduction. They train mostly the same muscles, some with different equipment.

How do you make the Lying Hip Abduction harder?

Add weight or reps, or move on to the Hip Airplane.

Sources

  • Selkowitz et al. 2013, JOSPT 43(2):54-64 (gluteal vs TFL)
  • Distefano et al. 2009, JOSPT 39(7):532-540 (gluteal activation)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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