Primary muscles: Outer thighs
Secondary muscles: Thighs, hips, glutes
Equipment: No equipment
SIDE LYING HIP ABDUCTION INSTRUCTIONS
1. Lie on your side with both legs extended.
2. Lift your top leg as high as possible and then lower it back down.
3. Repeat this movement for the duration of the set and then switch legs.
PROPER FORM AND BREATHING PATTERN
Keep your upper body stable, tighten your core, maintain your top leg straight and flex the foot. Breathe out as you lift the working leg and squeeze the outer thigh, and then breathe in as you slowly lower the leg back to the starting position.
The side plank hip abduction targets the outer thighs and strengthens the glutes, hips, and inner thighs. This exercise pulls the legs away from the center of the body and helps to keep your knee and hip joints stable.
SETS AND REPS
Do 2 or 3 sets of 12 to 16 repetitions on each side. To strengthen your outer thighs to an even greater degree, place a resistance band around both thighs or hold a weight on top of your working thigh.
To calculate the number of calories burned doing the side lying hip abduction, enter your weight and the duration of the exercise: