SHIFT Fit
Side lying hip abduction
Side lying hip abduction: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Lie on side with upper leg straight.
- Raise upper leg without rolling pelvis back. Keep toes facing roughly forward.
- 2 sets × 5 reps per side; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Complete both sides/directions in each set; allow 20–30s to change sides if needed. Finish with at least 2 comfortable repetitions in reserve. Keep toes facing roughly forward.
Equipment
- mat
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 2 sets × 5 reps per side; 75s rest between sets. | mat |
| beginner | 2 sets × 8 reps per side; 75s rest between sets. | mat |
| beginner | 3 sets × 8 reps per side; 90s rest between sets. | mat |
| beginner | 2 sets × 12 reps per side; 90s rest between sets. | mat |
| beginner | 2 sets × 6 reps per side; 90s rest between sets. | mat |
| beginner | 1 set × 8 reps per side. | mat |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Leaning the trunk sideways; turning the pelvis; taking steps so wide that the knees cave inward. Exercise check: Keep toes facing roughly forward.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.