Bodyweight Standing Hip Abduction
Strengthen hips & glutes with this bodyweight abduction exercise. Improve stability and tone your outer thighs.
The Bodyweight Standing Hip Abduction mainly works the hip abductors (outer thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Bodyweight Standing Hip Abduction Muscles Worked
Primary
Hip Abductor (gluteus medius); Hip Stabilizer (gluteus minimus)
Secondary
Deep Core (transverse abdominis)
Bodyweight Standing Hip Abduction Variations and Alternatives
How to do the Bodyweight Standing Hip Abduction
Stand upright next to a sturdy object (such as a squat rack or a chair) that you can hold onto for balance. Position your feet hip-width apart with your toes pointing forward.
Shift your weight to your inside leg (the one closest to the support).
With a straight leg, lift your outside leg directly to the side, away from your body. Keep your toe pointing forward or slightly turned out. Ensure your hips do not tilt, and try to limit any compensatory movements in the rest of your body.
Slowly raise your leg as high as you can go without compromising your posture, while focusing on using the muscles on the outer hip and thigh.
Pause at the top of the movement for a moment.
Slowly lower your leg back down to the starting position, maintaining control throughout the descent.
Perform the desired number of repetitions, then switch sides and repeat with your other leg.
For additional resistance, you can use ankle weights or perform the exercise using a cable machine with an ankle strap attachment.
Make sure to keep your core engaged throughout the exercise to help with stability and to maximize the effectiveness of the hip abduction. Also, ensure that you use a controlled motion without allowing momentum to take over the lift or lower of your leg.
Bodyweight Standing Hip Abduction FAQs
What muscles does the Bodyweight Standing Hip Abduction work?
The Bodyweight Standing Hip Abduction mainly works the hip abductors (outer thighs), with help from the core. The main muscles are the gluteus medius and gluteus minimus.
What equipment do you need for the Bodyweight Standing Hip Abduction?
None. The Bodyweight Standing Hip Abduction is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Standing Hip Abduction go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Standing Hip Abduction variations and alternatives?
Similar exercises include the Single-Leg Flexion Abduction Stretch, Ballerina Foot-Tap Adduction, Loop-Band Standing Hip Abduction and Cable Standing Hip Abduction.
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