Legs · Bodyweight
Lying Leg Abduction
How to do the lying leg abduction, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie on your side with your legs straight and stacked. Keeping your top leg straight, raise it toward the ceiling as high as you comfortably can, then lower it back down with control. Finish your reps and switch sides.
- 1Feel the outer thigh and glute lifting the leg
- 2Keep your top leg straight and toes pointing forward
- 3Brace your core so your hips stay stacked
Common mistakes
- Avoid rolling your top hip back to swing the leg up
- Don't let your toes turn up toward the ceiling
- Don't drop the leg fast; lower under control
Muscles worked
The lying leg abduction mainly works the glutes, with the lower abs and obliques assisting.
- GlutesPrimary
- Lower AbsSupport
- ObliquesSupport
- QuadsMinor
- HamstringsMinor
- External RotatorsMinor
- Hip FlexorsMinor
Kovo programs the lying leg abduction for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.