Legs
Supine Hip Abduction
A precise isolation movement designed to strengthen the gluteus medius and improve hip stability using a single dumbbell.
How to perform.
Follow the sequence — setup is half the lift.
Lie on your side on a flat mat with your legs stacked and your hips stacked vertically.
Place a light dumbbell on the side of your upper thigh, holding it securely in place with your top hand.
Engage your core and slowly lift your top leg toward the ceiling while keeping your knee straight.
Pause at the top of the movement for one second to maximize the contraction in the lateral glute.
Lower your leg back down with control until it is hovering just above the bottom leg.
Complete the desired number of repetitions before switching to the opposite side.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rolling the hips backward during the lift
- Using momentum rather than slow, controlled muscle contraction
- Bending the knee of the working leg
- Allowing the dumbbell to slide toward the knee
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.