Hip Abduction Side Plank 

A dynamic glute and core exercise that combines hip abduction with a controlled drop and lift to build strength, stability, and range.

How to Do It

• Start on your side with knees bent and stacked.
• Place your elbow under your shoulder.
• Lift into a side plank position.
• Lower your hips slightly toward the ground.
• Drive your hips back up into a strong side plank.
• At the top, lift your top leg away from the bottom leg.
• Lower the leg and repeat the sequence.

Key Cues

• Keep your hips lifted and stable.
• Separate the legs without rotating your torso.
• Control both the hip drop and lift.
• Feel the stretch at the bottom and engagement at the top.

Common Mistakes

• Dropping the hips too quickly.
• Rotating through the torso.
• Lifting the leg without control.