Side-lying hip abduction
Hips and glutes · Learning · in reps · per side
Why it helps your running
A strong glute medius keeps your hips level on every stride: less knee collapsing inward, less hip pain.
- You'll need
- nothing: just your bodyweight
- Tempo
- 2 s down, 1 s up, 1s pause
How to do it
- Lie on your side, body in a straight line, and lift your top leg straight up 30 to 40 cm, no higher.
- Keep your foot parallel to the floor or pointed slightly down, never up toward the ceiling.
- Hold for a second at the top, lower over 2 seconds without letting the leg rest.
Common mistakes
- Your hip rolls back and the leg drifts forward: that's your hip flexor doing the work.
- You lift too high and your pelvis tilts.
Strength work, built into your plan.
Your coach picks your movements, their sets and tempo, and slots them into your week — with a guided session, minute by minute.