Hips don’t lie — unless, of course, you’re talking about the side-lying hip abduction exercise. This move can fight knee pain and prevent injury, all without getting off the ground!

It even helps strengthen the muscles in your hip that support stability and agility.

  • Stronger booty. Hip abduction exercises are important for improving stability and agility.
  • Bye-bye knee pain. Patellofemoral syndrome (aka runner’s knee) has been linked to hip muscle weakness.
  • Targeted benefits. A 2012 study found that this exercise is great for focusing on your gluteus medius, which can help rehab overuse injuries in runners.
  • No equipment needed. This move can be done anywhere you have a flat surface.
  1. Start by lying down on your side, hips facing forward.
  2. Bend your bottom leg as your foundation, straighten your top leg, and support your head with your arm or a pillow.
  3. Raise your top leg 45 degrees off the ground, or as close as you can get. If your leg looks like a windshield wiper, you’re doing it right!
  4. Lower your leg back down with slow, controlled motion.
  5. Try 3 sets of 10 reps. Don’t forget to roll to the other side to stay balanced!

How to do a side lying hip abduction with extension…

Band together: Side-lying hip abduction with a resistance band

Can’t resist adding a resistance band? No problem! This exercise is simple to modify with whatever tension you choose.

Just lay on your side, loop a resistance band around your thighs, and complete the steps above.

Side-lying hip abduction can help prevent injuries, but having poor form can cause them. Follow these form tips to stay safe and get the most out of your workout:

  • Your head, shoulders, hips, and feet should be facing forward for the entire move.
  • Relax your foot. Don’t point or flex it.
  • Don’t arch or your back.

Remember, if you feel pain, stop! You can also reach out to a personal trainer if you have any questions on how to perform this move safely.

Side-lying hip abduction is a helpful exercise for preventing and treating knee pain. It can even improve agility. All you need is a flat surface and an optional resistance band, and you can challenge yourself with this simple workout.