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Standing Hip Abduction (bent knee)

Standing Hip Abduction (bent knee)

The Standing Hip Abduction (bent knee) is a fantastic exercise that targets the muscles of the outer hip and glutes, specifically the gluteus medius and minimus. This exercise is great for strengthening and toning these muscles, which play a crucial role in stabilizing the hips and pelvis, as well as providing overall balance and support to the lower body. To perform this exercise, you will start by standing upright with your feet hip-width apart. Place your hands on your hips or hold onto a stable surface for balance. Slowly lift one leg out to the side, keeping the knee bent at a 90-degree angle. Lift your leg as high as you comfortably can, focusing on squeezing the muscles of the outer hip and glutes as you do so. Pause briefly at the top and then lower your leg back down to the starting position. Repeat this movement for the desired number of repetitions, then switch to the other leg. When performing the Standing Hip Abduction (bent knee), it's important to maintain proper form throughout the exercise. Keep your core engaged and your upper body stable. Avoid leaning to the opposite side or using momentum to lift your leg. Aim for controlled and deliberate movements, really focusing on contracting the targeted muscles. Incorporating the Standing Hip Abduction (bent knee) into your workout routine can help improve hip stability, reduce the risk of injuries, and enhance your overall lower body strength. Whether you're a beginner or a seasoned fitness enthusiast, this exercise can be modified to suit your needs by adjusting the range of motion and resistance. Remember, consistency is key, so aim to include this exercise in your routine 2-3 times per week for optimal results.


  • Stand tall with your feet hip-width apart and your hands resting on your hips.
  • Bend your left knee slightly and lift your left leg out to the side, keeping your foot flexed.
  • Keep your right leg straight and engage your core to maintain balance.
  • Pause for a moment at the top of the movement and then slowly lower your left leg back down.
  • Repeat for the desired number of repetitions and then switch to the other leg.
  • Remember to maintain proper form throughout the exercise, keeping your back straight and your abdominals pulled in.

Tips & Tricks

  • Start with a lighter resistance band and gradually increase the intensity as you get stronger.
  • Engage your core muscles throughout the entire movement for added stability and balance.
  • Focus on contracting your glute muscles to lift your leg outward, rather than relying on momentum.
  • Maintain proper form by keeping your upper body aligned and not leaning to one side.
  • Breathe naturally throughout the exercise to aid in muscle relaxation and oxygen flow.
  • Perform the exercise in a slow and controlled manner to maximize muscle activation and prevent injury.
  • Use a mirror to monitor your form and ensure that your hip, knee, and foot are properly aligned.
  • Opt for a soft surface or use a yoga mat under your supporting foot to provide better stability.
  • Incorporate this exercise into your routine 2-3 times a week to see noticeable improvements in hip strength.
  • Consult with a fitness professional if you have any pre-existing conditions or experience pain during the exercise.


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