ExerciseGIF

Exercises / hip abduction

hip abduction GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • Side glutesMusculus gluteus medius
  • GlutesMusculus gluteus maximus
  • ObliquesMusculus obliquus externus abdominis
Equipment
chair
Level
beginner
Loop
One repetition, 3.4 seconds

Get this animation

Part of the Legs and glutes pack: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the Legs and glutes pack, $49Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/hip-abduction \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a hip abduction

  1. Lie on your side with legs stacked and body aligned, supporting your head on your bottom hand.
  2. Rest your top foot lightly on the chair for stability and place your top hand on the mat in front.
  3. Exhale and raise your top leg upward, leading with the heel and keeping the leg straight.
  4. Pause briefly at the top, feeling the contraction in the outer hip.
  5. Inhale and slowly lower the leg back toward the starting position without resting fully.
  6. Complete all reps, then switch sides and repeat.

Form tips

  • Keep your hips stacked and avoid rolling forward or backward.
  • Move the leg through a controlled range without swinging or using momentum.
  • Engage your core to keep the torso stable throughout the movement.
  • Lead with the heel and keep the toes pointing forward, not upward.

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