Standing Hip Abduction

Standing Hip Abduction

Standing Hip Abduction is a fantastic exercise that targets the hip muscles, specifically the gluteus medius and minimus. These muscles play a vital role in stabilizing the pelvis and maintaining proper alignment of the lower extremities. By performing Standing Hip Abduction regularly, you can strengthen these muscles, improve hip stability, and reduce the risk of injuries such as hip pain, knee pain, and ankle sprains. To perform Standing Hip Abduction, you begin by standing upright with your feet hip-width apart. Engage your core muscles and maintain proper posture throughout the exercise. From this starting position, lift one leg out to the side while keeping the knee straight. It is important to focus on the movement coming from the hip joint rather than twisting or leaning your body. Slowly return your leg to the starting position and repeat the same movement on the other side. One great thing about Standing Hip Abduction is that it can be easily modified to suit different fitness levels. Beginners can start by performing the exercise without any additional resistance, while more advanced individuals can incorporate resistance bands or ankle weights to increase the intensity. Remember to start with a weight or resistance level that challenges you without compromising proper form. Integrating Standing Hip Abduction into your workout routine can have numerous benefits. Not only will it help strengthen and tone your hip muscles, but it can also improve your balance, stability, and overall lower body strength. Whether you are an athlete looking to enhance performance or simply someone wanting to improve daily movements, Standing Hip Abduction is a must-try exercise.


  • Start by standing up straight with your feet shoulder-width apart.
  • Engage your core and maintain good posture throughout the exercise.
  • Lift your right leg out to the side, keeping it straight and extending it as far as comfortable.
  • Pause for a moment at the top of the movement, squeezing your glutes.
  • Slowly lower your leg back to the starting position.
  • Repeat the exercise with your left leg.
  • Continue alternating legs for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your glute muscles throughout the movement
  • Maintain proper form and avoid swinging your leg
  • Start with a light resistance band and gradually increase the intensity
  • Perform the exercise in a slow and controlled manner
  • Breathe deeply and exhale as you extend your leg outwards
  • Include lateral exercises like side leg raises to complement standing hip abduction
  • Incorporate hip strengthening exercises like squats and lunges into your routine
  • Ensure that your standing leg remains stable and slightly bent
  • Keep your core muscles activated to enhance balance and stability
  • Warm up your hips with dynamic stretches before starting the exercise


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