Standing Hip Abduction: how to do it and muscles worked
The standing hip abduction mainly works your abductors and glutes. You need bodyweight (no equipment).
Muscles worked
How to do the standing hip abduction
- 1
Stand tall next to a wall or a sturdy support and hold on with one hand. Shift your weight onto one leg, with your other leg straight and your toes pointing forward.
- 2
Lift the free leg out to the side, leading with your heel, to about 30 to 45 degrees. Then lower it slowly back to the start without leaning your torso.
- 3
Move smoothly and breathe out as you lift, with 10 to 15 reps per leg. Squeeze your side glute at the top.
Form tip: Do not lean away or swing your leg. Keep your hips level and your toes pointing forward so your glutes do the work.
Common questions
- Which muscles does the standing hip abduction work?
- The standing hip abduction mainly works your abductors and glutes.
- What equipment do I need for the standing hip abduction?
- You need bodyweight (no equipment).
- How many sets and reps should I do?
- A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
- How do I track the standing hip abduction in SweatByte?
- Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.
More abductors exercises
General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.