# Standing Hip Slide

A standing hip mobility drill in which the pelvis slides side to side while the shoulders and feet stay in place. Used in warm-ups to loosen the hips and train side-to-side control.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/body-slide/video/male.mp4
- HTML: https://seto.fit/exercises/standing-hip-slide/

## Muscles worked

- Hip abductors: 6/10
- Hip adductors: 5/10
- Glutes: 4/10
- Quads: 3/10

## How to do the Standing Hip Slide

1. Stand wide, arms out to the sides at shoulder height.
2. Slide your hips to one side while your shoulders and arms stay put.
3. Slide back through the middle and across to the other side.
4. Keep both feet flat and alternate sides smoothly.

### Full technique — 6 steps

1. Stand with feet wider than shoulder width and raise your arms out to the sides at shoulder height.
2. Keep your torso upright and your shoulders level over your feet.
3. Slide your hips to one side without moving your shoulders or arms.
4. Let your knees bend slightly as your hips move, keeping both feet flat on the floor.
5. Slide your hips back through the middle and across to the other side.
6. Continue alternating sides in a smooth, controlled rhythm.

## Common mistakes

- Leaning the torso instead of sliding the hips
- Tilting the shoulders with the hips
- Rotating the pelvis open
- Lifting a heel off the floor
- Letting the arms drop

## Form cues

- Stay tall through torso
- Move only the hips
- Keep shoulders level
- Keep feet fully planted

## How much to do

- **Strength**: 2 sets of 8–10 reps · rest 30 s · 5–6 reps in reserve · lower 2 s, pause 1 s, lift 2 s, pause 1 s
- **Muscle growth**: 2–3 sets of 10–12 reps · rest 30 s · 5 reps in reserve · lower 2 s, pause 1 s, lift 2 s, pause 1 s
- **Endurance**: 2–3 sets of 12–20 reps · rest 20 s · 5–6 reps in reserve · lower 1 s, pause 1 s, lift 1 s, pause 1 s

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

## Quick answers

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

Primary: Hip abductors 6/10, Hip adductors 5/10. Also works: Glutes 4/10, Quads 3/10.

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

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

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

Strength: 2 sets of 8–10 reps, rest 30 s, 5–6 reps in reserve. Muscle growth: 2–3 sets of 10–12 reps, rest 30 s, 5 reps in reserve. Endurance: 2–3 sets of 12–20 reps, rest 20 s, 5–6 reps in reserve.

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

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