Where exactly should I feel the burn?

You should feel the primary tension on the outside of your hip and the upper portion of your buttocks. If you feel it in the front of your hip, check that your leg is slightly behind your midline.

How heavy should the dumbbell be?

Start with a very light weight to ensure you can maintain perfect form without tipping your pelvis. This is an isolation move, so control is more important than heavy resistance.

Can I do this exercise without a mat?

While possible, a mat provides essential cushioning for the hip bone against the floor. If a mat is unavailable, use a folded towel or a carpeted surface.

How to Do Supine Hip Abduction with Dumbbells

Master the supine hip abduction. Our expert guide covers proper form, common mistakes, and glute-building tips using a dumbbell.

How to Perform

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

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

Primary movers

Glutes

Stabilizers

Abductors
Hip Flexors
Core

Related Guides

Glutes · Legs