Weighted Lying Hip Abduction
The side-lying straight-leg raise with an ankle weight on the top leg, the classic way to load it past bodyweight.
How to do it
Setup
Lying on one side propped on the forearm, legs straight, an ankle weight strapped to the top leg.
Steps
- Raise the top leg with the toes pointing forward.
- Stop before the pelvis starts to tip.
- Lower the weight slowly; switch sides after the set.
Common mistakes
Weight too heavy: the leg swings instead of lifting; go lighter. Rolling onto the back: keep the hips stacked. Toes turning up: point them forward.
Breathing
Exhale lifting, inhale lowering.
