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Exercise Library / Standing Hip Abduction

Standing Hip Abduction

The standing hip abduction lifts one leg out to the side.

Strength Training

What this exercise does

The standing hip abduction lifts one leg out to the side. It works the muscles on the outside of the hip, which keep you steady when you walk or stand on one leg.

At a glance

Body part
Butt / Hips
Muscles worked
Hip Abductors, Glutes
Experience
Beginner
Equipment
No Equipment

How to do it

  1. Stand tall holding a counter or chair, feet together.
  2. Lift your right leg out to the side, keeping your toes pointing forward.
  3. Raise it as high as you can without leaning.
  4. Hold for a second.
  5. Lower slowly. Do 8 to 10 reps, then switch legs.

Common mistakes

  • Leaning away from the lifted leg.
  • Swinging.
  • Turning the toes up.

Make it easier or harder

Make it easier

Lift just a few inches.

Make it harder

Hold the top for 3 seconds, or add a loop band above the ankles.

Keep it safe

Hold something sturdy and keep your torso upright.

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