Supine Hip Abduction

Description

• Starting Position: Lie on your back (supine) on a mat, with your legs extended and relaxed. Arms can be placed alongside your body or out to the sides for stability.
• The Movement: Slightly lift one leg off the floor (keeping it straight or with a slight bend). Move it laterally outward, away from the other leg, as if stepping over a small obstacle.
• Range of Motion: Move the leg as far as comfortable without lifting your pelvis or rotating your torso, feeling a stretch in the inner thigh and hip.
• Return: Slowly bring the leg back to the starting position with controlled movement.
• Goal: Improves lateral hip mobility (abduction) and strengthens the pelvic stabilizer muscles.

Muscles

Primary muscles

• Glutes
• Quads

Secondary muscles

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Description and images from the open wger exercise database, licensed CC BY-SA 4.0 (authors: teus_ergaster, wger.de). Translations by Calix are shared under the same license. Muscle diagrams: wger project (AGPL-3.0).