Bench Side Lying Hip Abduction

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The bench side lying hip abduction workout primarily engages the abductor muscles.

The bench provides stability and support, allowing for targeted activation of the abductor without overworking secondary muscles.

Lie on your side on a bench, with your bottom leg straight and your top leg bent at the knee.
Rest your head on your bottom arm for support, and place your top hand on your hip.
Keeping your top leg straight, lift it up as high as you can without rotating your hips or leaning forward.
Hold the lifted position for a brief moment, then slowly lower your leg back down to the starting position.
Repeat the movement for the desired number of repetitions, then switch sides and perform the exercise with your other leg.

Position yourself on the bench by lying on your side, ensuring your head, shoulders, and hips are aligned.
Bend your bottom knee slightly for stability and keep your top leg straight throughout the exercise.
Engage your core muscles by pulling your belly button in towards your spine.
Slowly lift your top leg up towards the ceiling, focusing on using your abductor muscles to initiate the movement.
Avoid swinging or using momentum to lift your leg; instead, maintain control and perform the exercise in a slow and controlled manner.
At the top of the movement, squeeze your abductor muscles for a brief pause before slowly lowering your leg back down.
Repeat the exercise for the desired number of repetitions, then switch sides to work the other hip.