Forearm Side Plank Hip Abduction
Also known as: side plank leg raise
- Primary muscleAbductors
- EquipmentBodyweight
- DifficultyIntermediate
- TypeIsolation · Hip isolation
- Secondary muscles
- Glutes, Obliques
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Unilateral (one side at a time)
- Category
- Strength
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Raising the top leg out of a forearm side plank works both hips at once, the bottom side holding the plank isometrically while the top side lifts through range. That double duty makes it the most demanding bodyweight option in this family, so expect fewer reps than side lying raises allow.
How to do the Forearm Side Plank Hip Abduction
- Lie on your side with your legs extended and stacked on top of each other.
- Prop yourself up on your forearm, keeping your elbow directly below your shoulder.
- Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
- While keeping your core engaged, lift your top leg as high as possible without rotating your hips.
- Pause for a moment at the top, then lower your leg back down.
- Repeat for the desired number of repetitions, then switch sides.
Tip: Lead with the heel and keep the movement slow enough that you can stop at any point.
Muscles worked
Primary
Abductors · Legs
The glute medius and minimus on the outside of the hip drive the leg away from the midline, and the burn should sit high on the side of the hip, not the outer thigh.
Secondary
- Glutes — Leaning the torso forward slightly on the machine shifts more of the work onto the upper glutes.
- Obliques
Common mistakes
- Leaning away to lift higher — on the machine or standing variations keep the torso still; if you have to lean, the weight is too heavy.
- Rotating the hip open — on side lying raises the toes should point forward or slightly down, not up at the ceiling, or the hip flexors take over.
- Bouncing out of the bottom — pause at the bottom on each rep so the abductors do the work rather than the momentum.
- Rushing banded walks — on lateral walks keep the band tight the whole time and take small controlled steps instead of big fast ones.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Abduction work sits at the end of a lower body day or in the warm-up before squats to wake up the hips. Superset it with hip adduction on the neighboring machine.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Forearm Side Plank Hip Abduction work?
The Forearm Side Plank Hip Abduction primarily works the abductors. It also involves the glutes and obliques, which assist the movement and stabilise the joints.
Is the Forearm Side Plank Hip Abduction good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Forearm Side Plank Hip Abduction with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Forearm Side Plank Hip Abduction?
If you cannot do the Forearm Side Plank Hip Abduction, try the Side Hip Abduction, the Side Lying Hip Abduction or the Machine Hip Abduction. Each of them trains the abductors through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Forearm Side Plank Hip Abduction, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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