# Standing Hip Abduction

A bodyweight standing exercise where you lift one straight leg out to the side. Trains the outer glutes and hip abductors, and builds single-leg balance.

- Beginner · Isolation
- Equipment: 
- HD video: https://media.seto.fit/exercises/standing-side-leg-raises/video/male.mp4
- HTML: https://seto.fit/exercises/standing-hip-abduction/

## Muscles worked

- Hip abductors: 9/10
- Glutes: 7/10
- Hips: 5/10
- Hip adductors: 3/10

## How to do the Standing Hip Abduction

1. Stand tall, feet together, hands on your hips.
2. Shift your weight onto one leg, pelvis level.
3. Lift the other leg straight out to the side, torso still.
4. Lower it under control, then repeat before switching legs.

### Full technique — 7 steps

1. Stand tall with your feet close together and your hands on your hips.
2. Shift your weight onto one leg and keep a slight knee bend in the standing leg.
3. Keep your pelvis level and your toes pointing forward on the working leg.
4. Lift the working leg straight out to the side without leaning your torso away.
5. Raise until your hip reaches its active range, then stop before your pelvis tilts.
6. Lower the leg under control until your feet are close together again.
7. Complete all reps on one side, then switch legs.

## Common mistakes

- Swinging the leg with momentum
- Leaning torso away from the working leg
- Turning toes outward excessively
- Hiking the working-side hip
- Dropping the leg without control

## Form cues

- Keep pelvis level
- Move from the hip
- Toes mostly forward
- Stay tall through torso
- Stop before hip hike

## How much to do

- **Strength**: 2–3 sets of 10–15 reps · rest 1 min · 3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–20 reps · rest 45 s · 3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 20–30 reps · rest 30 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Standing Dumbbell Hip Abduction](https://seto.fit/exercises/standing-dumbbell-hip-abduction/)
- **Resistance bands**: [Standing Resistance Band Hip Abduction](https://seto.fit/exercises/standing-resistance-band-hip-abduction/), [Seated Mini Band Hip Abduction](https://seto.fit/exercises/seated-mini-band-hip-abduction/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Half Squat Mini Band Hip Abduction](https://seto.fit/exercises/half-squat-mini-band-hip-abduction/) — Beginner
- **This exercise: Standing Hip Abduction — 10% of bodyweight**
- Harder: [Side Lying Hip Abduction](https://seto.fit/exercises/side-lying-hip-abduction/) — 15% of bodyweight

## Quick answers

### What muscles does the Standing Hip Abduction work?

Primary: Hip abductors 9/10, Glutes 7/10. Also works: Hips 5/10, Hip adductors 3/10.

### When should I do the Standing Hip Abduction in a workout?

Warm-up. Done at the start to get the body ready. ≈ 5 min with rest.

### How many sets and reps of the Standing Hip Abduction?

Strength: 2–3 sets of 10–15 reps, rest 1 min, 3 reps in reserve. Muscle growth: 3–4 sets of 12–20 reps, rest 45 s, 3 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 30 s, 3–4 reps in reserve.

### What can I do instead of the Standing Hip Abduction?

Dumbbells: Standing Dumbbell Hip Abduction. Resistance bands: Standing Resistance Band Hip Abduction, Seated Mini Band Hip Abduction.

### What is an easier version of the Standing Hip Abduction?

Half Squat Mini Band Hip Abduction (Beginner).

### What is a harder version of the Standing Hip Abduction?

Side Lying Hip Abduction (15% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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