Standing Outer-Thigh Raise
The Standing Outer-Thigh Raise mainly works the hip abductors (outer thighs), with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Standing Outer-Thigh Raise Muscles Worked
Primary
Hip Abductor (gluteus medius)
Secondary
Hip Stabilizer (gluteus minimus); Hip Tensor (tensor fasciae latae); Glutes (gluteus maximus)
How to do the Standing Outer-Thigh Raise
Setup
Stand tall next to a wall, chair, or sturdy surface for support.
Place one hand on the support to maintain balance, while placing the other hand on your hip.
Engage your core to ensure your torso remains upright throughout the movement.
Movement
Initiate: Slowly lift your outside leg out to the side, away from your body.
Focus: Maintain a straight leg and lead the movement with your heel, ensuring your torso does not lean to the opposite side.
Peak: Pause briefly at the top of the range of motion where you feel maximal glute contraction.
Return: With control, lower your leg back toward the midline of the body to the starting position without letting the foot rest on the floor between repetitions.
Consistency: Perform all prescribed repetitions on one side before switching to the other.
Standing Outer-Thigh Raise FAQs
What muscles does the Standing Outer-Thigh Raise work?
The Standing Outer-Thigh Raise mainly works the hip abductors (outer thighs), with help from the glutes & hips. The main muscles are the gluteus medius.
What equipment do you need for the Standing Outer-Thigh Raise?
None. The Standing Outer-Thigh Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Outer-Thigh Raise go on?
It belongs on leg day in a push/pull/legs routine.
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