Prone Leg Abduction
Beginner
Also known as: Prone Hip Abduction
Expert Advice
Think about reaching your heels away from your hips rather than lifting them higher. This helps prevent your lower back from taking over.
How-to-do Steps
- Lie face down on the floor with your forehead resting on folded arms.
- Keep both legs straight and lift them just clear of the floor.
- Spread both legs outward together, stopping before your pelvis starts to shift.
- Bring both legs back together slowly, keeping your knees straight.
- Repeat for the programmed repetitions, counting each opening and closing as one rep.
Common Mistakes
- Pelvis rocks as your legs spreadFix: reduce the width until your hips stay still.
- Knees bend during the movementFix: keep your legs long without forcefully locking your knees.
Coach Cues
Reach your heels backKeep your pelvis stillOpen both legs together
Short reminders to keep in mind during every set.
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Muscles Worked
Prone Leg Abduction primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes90%
Secondary
Hamstrings10%
Equipment
Body Weight
Exercise Type
Strength
Why Level 1?
Beginner
Floor support and an unloaded, short-range movement require minimal skill or balance.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 15-20
Advanced4 x 15-20
Frequently Asked Questions
What muscles does Prone Leg Abduction work?
Prone Leg Abduction primarily targets the Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Prone Leg Abduction?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 15-20. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is Prone Leg Abduction suitable for beginners?
Yes, Prone Leg Abduction is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Prone Leg Abduction?
Pelvis rocks as your legs spread: reduce the width until your hips stay still. Knees bend during the movement: keep your legs long without forcefully locking your knees.
