Hip, Phase 2 · Exercise 4 of 4 HP-2 #4

Side-Lying Hip Abduction

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Isolate side hip muscle

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose1 time a day, 12 reps each side

You needA mat or carpeted floor

Demonstration video: How to Do a Sidelying Hip Abduction | Medbridge (Medbridge). Follow the steps on this page if the video differs.

Photos

Side-Lying Hip Abduction: Start: legs stacked — Start: legs stacked

Side-Lying Hip Abduction: Top leg lifts — Top leg lifts

Why it helps

This isolates the gluteus medius (the muscle on the SIDE of the hip). This muscle helps keep your hip stable when you walk and stand on one leg. Most people need this after a crash.

How to do it

Lie on your side, legs stacked. Bend your bottom knee a little for balance and keep your top leg straight. Bottom arm under your head for support.
Keep your top hip stacked over the bottom hip. Do NOT roll your top hip backward.
Slowly lift your TOP leg straight up. Keep the leg in line with your body (NOT in front of you, NOT behind).
Lift only as high as you can while keeping the top hip stacked. About 30 to 45 degrees is enough.
Hold 1 second at the top. Slowly lower. Do 12 reps. Switch sides.

Too hard? Try this

Lift only halfway. Or rest your top hand on the floor in front of you for balance.

Too easy? Try this

Add a 3-second hold at the top. Or pulse 3 small lifts at the top of each rep.

Common mistakes

Your top hip rolls backward (the body rocks).
You lift the leg forward instead of straight up.
You lift too high and feel pain.

You should feel

Strong work on the SIDE of the top hip.
Stable, still trunk.

You should not feel

Sharp pain in the low back.
Pinching in the front of the hip.

Stop right away if

Sharp low back pain.
Sharp groin pain.
Hip clicking or catching.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program