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
References
openstax.orgCommunity draft · awaiting expert review