Hip abductor and glute medius activation. Opens the hips and fires the lateral stabilizers before squat and lunge patterns.
Beginner
About This Exercise
Hip abductor and glute medius activation. Opens the hips and fires the lateral stabilizers before squat and lunge patterns.
1Setup
Start on all fours. Hands under shoulders, knees under hips. Core braced, back neutral.
2Execution
Keeping the knee bent at 90 degrees, lift one leg out to the side as high as you can without rotating your hips or spine. Pause at the top. Lower with control. Complete all reps, then switch sides.
Pro Tips
Keep your hips level — do not tilt toward the working side
Squeeze the glute at the top of each rep
Control the lowering phase — do not let gravity drop the leg
Place a hand on your glute medius to confirm activation
Safety Notes
!If you feel this in your lower back, reduce range of motion and focus on glute engagement
