Strength
Quadruped Hip Abduction
A precise corrective movement to strengthen the gluteus medius and improve lateral hip stability.
How to perform.
Follow the sequence — setup is half the lift.
Place a small loop resistance band just above your knees and assume a tabletop position on your hands and knees.
Ensure your wrists are directly under your shoulders and your knees are stacked under your hips with a flat back.
Engage your core to maintain a neutral spine and prevent your hips from shifting to the side.
Keeping your knee bent at a 90-degree angle, lift one leg out to the side as high as possible without tilting your pelvis.
Pause for one second at the top of the movement while squeezing your glutes.
Slowly lower your knee back to the starting position under control to maintain tension on the band.
Complete all repetitions on one side before switching to the other leg.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back or rounding the spine during the lift
- Leaning your entire body weight into the opposite hip
- Moving too quickly and using momentum instead of muscle fiber recruitment
- Rotating the torso to achieve more height in the leg lift
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.