Side-Lying Hip Abduction
In this video, Dr. Brian Damhoff from Elite Performance Institute shows you **6 killer variations** of the Side-Lying Hip Abduction—one of the absolute best ways to hammer the glute medius when set up correctly.
🔥 6 Variations Covered:
- Basic (wall-backed, bottom leg bent)
- Banded (straight bottom leg)
- Slider against the wall
- Swiss ball against the wall
- Extended ROM off a bench
- Extended ROM + ankle weight
🔑 Key Cues (all versions):
- ✅ Slight internal rotation of the top leg
- ✅ Hips stay perfectly stacked—no rotation cheating
- ✅ Hand on hip for instant feedback
- ✅ Brief hold (1–2 sec) at the top
- ✅ Wall or bench keeps you honest
📝 Exercise Details:
Exercise: Side-Lying Hip Abduction – 6 Progressions
Difficulty Level: Beginner → Advanced
🛠️ What You’ll Need (depending on variation):
✔ Wall or bench
✔ Mini band, slider, Swiss ball, or ankle weight (optional)
📅 When to Use This:
Perfect warm-up, accessory, or finisher when you want max glute medius work with zero TFL takeover.
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📢 DISCLAIMER: Always consult with a healthcare professional before beginning a new exercise routine. Perform at your own risk and stop if you experience pain.