Standing Hip Abduction

Standing Hip Abduction


This exercise involves standing upright and lifting one leg out to the side while keeping the hips level. It primarily targets the muscles of the outer hip and glutes.

Muscle Group

Equipment Required

Standing Hip Abduction Instructions

  1. Stand with your feet shoulder-width apart and your hands on your hips.
  2. Shift your weight onto your left leg and lift your right leg out to the side, keeping it straight.
  3. Hold for a few seconds, then lower your leg back down.
  4. Repeat on the other side.
  5. Complete 2-3 sets of 10-15 repetitions on each leg.

Standing Hip Abduction Form & Visual

Standing Hip Abduction

Standing Hip Abduction Benefits

  • Strengthens the hip abductor muscles, which are important for stabilizing the pelvis and maintaining balance
  • Improves hip mobility and flexibility
  • Can help alleviate hip pain and discomfort
  • May improve athletic performance in activities that require lateral movement, such as running, jumping, and dancing
  • Can be done with minimal equipment and in a variety of settings, making it a convenient exercise option

Standing Hip Abduction Muscles Worked

  • Gluteus medius
  • Tensor fasciae latae

Standing Hip Abduction Variations & Alternatives

  • Standing Hip Adduction
  • Side-Lying Hip Abduction
  • Clamshell
  • Fire Hydrant
  • Resistance Band Hip Abduction
  • Single-Leg Deadlift
  • Single-Leg Squat
  • Step-Up
  • Lateral Band Walk
  • Skater Hops