Side-Lying Hip Abduction

How to do it

Lie on your side with your hips stacked vertically — don't roll back. Your bottom leg is slightly bent for stability, top leg straight. Lift the top leg toward the ceiling with your toes pointing forward (not up — that uses your hip flexors). Keep the lift moderate; going too high also brings in the hip flexors. Lower with control.

Why it's good for runners

Targets the muscle at the side of your hip — the one that keeps your hip from dropping when your other foot is in the air. Weakness here is behind IT band pain, knee collapse inward, and most chronic hip-side complaints in runners.

Common mistakes

Brace your core to keep you from rocking back. Slow tempo, full control — momentum is the enemy here.