Standing Hip Abduction
Stand tall with feet hip-width apart, core engaged, and a slight bend in the standing knee. Shift your weight slightly to one leg, keeping your torso upright and stable.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Hips
- Injury risk
- Low
Primary muscles
- gluteus medius
- gluteus minimus
- tensor fasciae latae
Secondary muscles
- obliques
- quadratus lumborum
Target muscles
- glutes
- hips
How to perform
- 1
Stand tall with feet hip-width apart, core engaged, and a slight bend in the standing knee.
- 2
Shift your weight slightly to one leg, keeping your torso upright and stable.
- 3
Slowly lift the other leg out to the side, leading with the heel, keeping the knee straight but not locked.
- 4
Lift only as high as you can without leaning your torso or tilting your pelvis.
- 5
Pause briefly at the top, squeezing the outer hip and glute.
- 6
Lower the leg slowly and with control back to the starting position.
- 7
Complete all repetitions on one side before switching.
Safety & form
Train smart. Read these notes before adding heavy load.
