Abduction hip lying

Move the leg from the hip in the required direction without rotating the pelvis to gain extra range. Return under control with the torso stable. Keep the same range from repetition to repetition instead of speeding up as you fatigue. Breathe continuously and end the set before technique starts to break down.

Choose a resistance that lets you preserve technique from start to finish. You should feel most of the work in glutes and hip flexors; if you feel sharp pain, joint pinching or a clear loss of control, reduce the load or range and stop if symptoms persist.