Standing Hip Abduction
Standing tall and holding a chair or counter, you lift one straight leg out to the side to train the outer glutes, mainly the gluteus medius, which steadies the pelvis when you walk. Choose it for balance and falls-prevention work, at home or as a light glute finisher.
Updated
Primary muscles: Abductors, Glutes. Supporting muscles: Core. Equipment: Bodyweight.
Muscles worked
Equipment
How to do it
- Stand tall behind a sturdy chair or counter with both hands resting on it.
- Set the feet slightly apart with the toes pointing forward.
- Shift your weight onto one leg, keeping that knee soft.
- Lift the other leg out to the side for a count of 2, knee straight and toes forward.
- Pause briefly when the foot is a hand's width or two from the other, or sooner if the hips start to tilt.
- Lower the foot to the floor for a count of 4 and repeat.
- Finish all reps on one side before switching.
Watch for
- Leaning the torso away from the lifting leg.
- Turning the toes up or letting the leg drift forward, which moves the work to the front of the hip.
- Hiking the hip or swinging the leg higher than you can control.
Breathing
Exhale as you lift, inhale as you lower.
Tip
Do 2 sets of 10 per leg. Once they feel easy, strap on an ankle weight and log it as the weight.
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