How to do the Standing Hip Slide
- Stand wide, arms out to the sides at shoulder height.
- Slide your hips to one side while your shoulders and arms stay put.
- Slide back through the middle and across to the other side.
- Keep both feet flat and alternate sides smoothly.
Full technique — 6 steps
- Stand with feet wider than shoulder width and raise your arms out to the sides at shoulder height.
- Keep your torso upright and your shoulders level over your feet.
- Slide your hips to one side without moving your shoulders or arms.
- Let your knees bend slightly as your hips move, keeping both feet flat on the floor.
- Slide your hips back through the middle and across to the other side.
- 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
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.
