How to do the Standing Hip Abduction
- Stand tall, feet together, hands on your hips.
- Shift your weight onto one leg, pelvis level.
- Lift the other leg straight out to the side, torso still.
- Lower it under control, then repeat before switching legs.
Full technique — 7 steps
- Stand tall with your feet close together and your hands on your hips.
- Shift your weight onto one leg and keep a slight knee bend in the standing leg.
- Keep your pelvis level and your toes pointing forward on the working leg.
- Lift the working leg straight out to the side without leaning your torso away.
- Raise until your hip reaches its active range, then stop before your pelvis tilts.
- Lower the leg under control until your feet are close together again.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Standing Dumbbell Hip Abduction Same level
Resistance bands
- Standing Resistance Band Hip Abduction Same level
- Seated Mini Band Hip Abduction Easier
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
- This exercise Standing Hip Abduction
- Harder Side Lying Hip Abduction
Too hard for now? Start with the Half Squat Mini Band Hip Abduction.
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).
