Side Lying Hip Abduction

Instructions

Lie on your side with your bottom leg bent for support or straight, depending on how the exercise was prescribed.
Stack your hips and shoulders so your body stays aligned.
Support your head comfortably and keep your core lightly engaged.
Keep the top leg straight with the knee and toes facing forward or slightly turned down.
Lift the top leg upward toward the ceiling into hip abduction.
Raise the leg only as high as you can without letting your pelvis roll backward.
Pause briefly at the top.
Slowly lower the leg back down with control.
Repeat for the prescribed number of reps, then switch sides.

Common Compensations

Do not roll your pelvis backward as you lift the leg.
Do not let the top leg drift too far forward in front of your body.
Do not turn the toes up toward the ceiling unless that position was specifically prescribed.
Do not swing the leg up with momentum.
Do not shrug or tense your neck and shoulders unnecessarily.
Do not rush the lifting or lowering phase.

Extra Info

You should feel this mostly in the outer hip and glute of the top leg.
You may also feel your core working to help keep your body stable.
The movement is more about control and alignment than lifting the leg as high as possible.
You should not feel sharp pain in the hip, low back, or knee.