Standing Hip Abduction

GlutesBodyweight

Standing hip abduction isolates the gluteus medius to improve pelvic stability, balance, and hip function.

How to do it

1Stand tall, holding lightly onto a wall or sturdy support if needed for balance.

2Shift your weight to the standing leg, keeping a slight bend in that knee.

3Keep your working toes pointed forward and lift your leg out to the side without leaning your torso.

4Pause at the top for a second, squeezing your outer glute.

5Slowly lower your leg back down without letting your foot rest on the floor between reps.

Common mistakes

Leaning your torso away from the leg lift, taking tension off the glute and stressing your lower back.

Turning your toes outward, shifting work from the glute medius to the hip flexors.

Swinging your leg using momentum instead of controlled muscular contraction.

Breathing

Exhale as you lift your leg out to the side; inhale as you lower it.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.