hip focus
Standing Hip Abduction
Pressing one leg out to the side while standing, which strengthens the muscle on the outside of the hip that keeps your pelvis level when you walk.
Key cue: Heel out to the side, toes forward, body upright.
Area
hip
Level
beginner
Volume
10 each side
Goal
fitness
How to do it
- 1Stand tall holding a worktop or chair back, with your toes pointing straight ahead.
- 2Slowly push the heel of one leg out to the side, keeping your toes pointing forward and your body upright.
- 3Pause briefly at the top, feeling the muscle on the outside of your hip tighten.
- 4Lower with control. Repeat, then change legs.
Easier and harder versions
- Easier
- Hold a steady support with both hands and lift the leg only a short way out.
- Harder
- Hold the leg out for 3 seconds at the top of each lift.
Helps with
Commonly used for:
Hip weaknessOuter hip acheWalking and balance
Read more
Benefits
- Strengthens the outside of the hip
- Helps keep the pelvis level when you walk
- Can be done at a kitchen counter
Muscles worked
Strengthening. Strengthens your gluteus medius, hip abductors and glutes.
Gluteus mediusHip abductorsGlutes
Form tips
- Imagine sliding your heel along a wall.
- Keep your standing leg soft rather than locked.
Common mistakes
- Leaning your body away from the moving leg.
- Hitching your hip up to lift the leg higher, or swinging the leg with momentum.
When to avoid or modify
- Hold on and stay near a stable surface if your balance is not good.
- Stop if you feel pinching at the front of the hip or sharp pain on the outside of the hip.
If in doubt, check with a qualified physiotherapist before continuing.