How to do a Standing Hip Abduction
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Standing Hip Abduction
Instructions for Proper Form
Standing Hip Abduction is an isolation exercise that primarily targets the outer thighs and hip muscles, particularly the gluteus medius. By performing this exercise while standing, you engage stabilizing muscles in your core and leg, improving overall balance and stability. This variation allows you to work on functional strength and can be particularly beneficial for those looking to enhance their hip mobility.
- Stand upright with your feet together and your hands on your hips for stability.
- Raise your right leg laterally away from your body keeping your leg straight.
- Controllably return to the starting position and repeat with the opposite side.
Sets & Reps Calculator
Average Standing Hip Abduction standards by male, female, gender, weight, age and height
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- beginner3sets6reps1 Set Max7reps
- intermediate4sets7reps9reps
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Alternatives & Variations to Standing Hip Abduction
1. Machine Hip Abductor
96.7 mSCORESWAPPED 203 TIMESThis isolation exercise primarily targets your abductors. The use of a machine helps you move the weight along a set path, as well as adding stability to the movement. This stability allows you to focus more on exertion than stabilizing the movement.
2. Cable Hip Abduction
28.8 mSCORESWAPPED 82 TIMESCable Hip Abduction is an isolation exercise that primarily targets the glutes and hip abductors. By using a cable machine, you can maintain consistent tension on the muscles throughout the range of motion, leading to effective muscle activation. This exercise is great for improving hip stability and strength, which can translate to better performance in compound lower body exercises and enhance overall balance.
3. Side Leg Raises
34.3 mSCORESWAPPED 59 TIMESA bodyweight isolation exercise targeting the hip abductors. By isolating each side you can more easily identify imbalances in strength and mobility, as well as correct for these imbalances. Side leg raises enhance hip stability, contributing to better overall lower body strength and function.
4. Loop Band Standing Hip Abduction
45.6 mSCORESWAPPED 51 TIMESThis isolation exercise primarily targets your abductors. The use of a loop band gives you more control over the resistance. By performing this exercise while standing and balancing on one leg, this can be a great way to develop functional strength and stability in your hips.
5. Standing Hip Abduction
70.2 mSCORESWAPPED 37 TIMESStanding Hip Abduction is an isolation exercise that primarily targets the outer thighs and hip muscles, particularly the gluteus medius. By performing this exercise while standing, you engage stabilizing muscles in your core and leg, improving overall balance and stability. This variation allows you to work on functional strength and can be particularly beneficial for those looking to enhance their hip mobility.
- Intermediate
- Abductors
6. Mini Loop Band Lateral Walk
50.8 mSCORESWAPPED 36 TIMESA functional exercise using a mini loop band to primarily target the hip abductors and glutes. By placing the bands around the legs just above the knees, it challenges lateral stability and strengthens the muscles responsible for hip abduction. This exercise is excellent for improving hip mobility, and enhancing overall lower body strength.
7. Standing Hip Adduction
61.4 mSCORESWAPPED 33 TIMESThis isolation exercise primarily targets the adductors. By targeting each side individually, you can more easily identify and address imbalances between sides. This exercise can help improve lower body strength and hip stability.
- Intermediate
- Adductors
8. Clam
43.8 mSCORESWAPPED 30 TIMESThis bodyweight isolation exercise primarily targets your hip abductors. By targeting each side individually you can more easily identify and address imbalances between sides. This an effective exercise for improving lower body strength and stability.
9. Fire Hydrant Circle
65.2 mSCORESWAPPED 26 TIMESThis bodyweight exercise primarily targets the muscles in and around your hips, as well as your glutes. By performing this exercise with one side at a time, you can more easily identify and address imbalances between sides.
10. Mini Loop Band Side-Lying Hip Abduction
53.2 mSCORESWAPPED 25 TIMESA resistance band exercise targeting the hip abductor muscles, performed in a side-lying position. By placing a mini loop band around the thighs, it adds resistance to the abduction movement, enhancing muscle activation and strength. This exercise is effective for improving hip strength and stability.