Movement guide
Gluteus medius
Helps move the leg outward and stabilize the pelvis while standing on one leg.
01
Side-lying hip abduction
Isolation · Bodyweight
Also works
Gluteus minimus, tensor fasciae latae
How to perform +
Lie on your side with the upper leg straight. Lift it slightly, then lower without rolling your hips.
Keep your toes facing forward and the pelvis stacked.
Example volume · 2–3 sets × 12–15 / side
02
Banded lateral walk
Hip abduction · Resistance band
Also works
Gluteus minimus, tensor fasciae latae; quadriceps support the stance
How to perform +
Place a light band above your knees. With a shallow knee bend, step sideways while maintaining tension and keeping the pelvis level.
Keep knees tracking with your feet; avoid swaying your torso.
Example volume · 2–3 sets × 8–12 steps / direction