How to do a Standing Hip Adduction
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Standing Hip Adduction
Instructions for Proper Form
This 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.
- Stand upright with your feet together and your hands on your hips for stability. Raise your right leg across your left leg keeping your leg straight. Controllably return to the starting position and repeat with the opposite side.
Sets & Reps Calculator
Average Standing Hip Adduction standards by male, female, gender, weight, age and height
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Alternative Exercises to Standing Hip Adduction
1. Machine Hip Adductor
96.9 mSCORESWAPPED 445 TIMESAn isolation exercise targeting the adductors. The use of a machine restricts your range of motion, and forces you to move the weight along a set path. This helps add stability to the movement allowing you to focus your efforts on exertion rather than stability.
- Beginner
- Adductors
- Thigh Adductor Machine
2. Cable Hip Adduction
41.6 mSCORESWAPPED 283 TIMESThis exercise is a cable variation of Standing Hip Adduction. The use of a cable machine allows for greater resistance as well as giving you more control over the exact direction your resistance is coming from. This exercise can help improve lower body strength and hip stability.
- Beginner
- Adductors
- Hi-Lo Pulley Cable
3. Loop Band Standing Hip Adduction
50.7 mSCORESWAPPED 165 TIMESThis exercise is a loop band variation of the Standing Hip Adduction. The loop band allows for greater resistance than the bodyweight variation. This exercise primarily targets the adductors, and is an effective way to help improve lower body strength and hip stability.
- Beginner
- Adductors
- Loop Bands
4. Lateral Bound
61.9 mSCORESWAPPED 111 TIMESThis explosive plyometric exercise is a lateral variation of the bound. This exercise can help improve lateral explosiveness, lower body strength, and balance. This exercise primarily targets the lower body muscles.
- Beginner
- Adductors
5. Frog Pump
53.8 mSCORESWAPPED 64 TIMESFrog Pump is a variation on the more standard Hit Thrust. Like Hip Thrust, this is a compound, bodyweight movement that primarily targets the glutes. By placing your feet together with your knees flared out to either side, you can further recruit your hip flexors.
- Beginner
- Glutes
6. Butterfly Stretch
3 mSCORESWAPPED 60 TIMESButterfly Stretch is an essential flexibility exercise that targets the inner thighs, groin, and lower back. By sitting upright with your feet together and knees bent outwards, you gently press your knees toward the ground. This stretch helps improve hip mobility and can alleviate tension in the lower back. It’s excellent for maintaining flexibility and reducing the risk of injury.
- Beginner
- Adductors
7. Lateral Lunge Stretch
3.8 mSCORESWAPPED 60 TIMESLateral Lunge Stretch is a mobility exercise that targets your hip flexors, adductors (inner thighs), and hamstrings. By stepping to the side and lowering your hips, you can deeply stretch these muscle groups. This exercise helps to improve flexibility and range of motion in your lower body, making it a great addition to warm-ups or cooldowns.
- Beginner
- Adductors
8. Medicine Ball Leg Crunch
54.8 mSCORESWAPPED 47 TIMESThe Medicine Ball Leg Crunch is an exercise that targets your abdominal muscles. Lie on your back with your legs raised and knees slightly bent. Hold a medicine ball between your feet. Crunch your upper body and legs toward each other, squeezing the medicine ball between your feet.
- Intermediate
- Abs
- Medicine Ball
9. Standing Hip Adduction
61.4 mSCORESWAPPED 42 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
10. Standing Hip Abduction
70.2 mSCORESWAPPED 38 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