Quadruped hip abduction: how to do it and what it works

Controlled hip opening from all fours for the gluteus medius and pelvic control.

Image: start and end of the movement.

How to do it

Sideways knee raise from all fours that works the muscles on the side of the hip with no external load.

Form. Keep your hands under your shoulders and your pelvis square, and open the knee only as far as you can without rotating the trunk.

Common mistake. Rotating the whole pelvis, sinking the lower back, or swinging the knee too high with momentum.

Gluteus medius · Bodyweight

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

In the app every exercise has its full animation: over 600 exercises and over 700 demonstration videos.