Standing Hip Abduction

oec:standing-hip-abduction

A bodyweight exercise that strengthens the hip abductors and challenges single-leg stability by raising one leg out to the side.

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Also called: Standing Side Leg Raise, Standing Leg Abduction, Standing Hip Abductor Raise, Abduction while standing

How to do it

Stand tall with feet hip-width apart and your core braced.
Place your hands on your hips, or lightly touch a wall or chair for balance if needed.
Shift your weight onto the supporting leg while maintaining a soft, unlocked knee.

Lift the non-weight-bearing leg straight out to the side away from your midline, keeping your toes pointed forward.
Pause for a brief moment at peak hip abduction without allowing your torso to tilt.
Lower the leg smoothly back toward the starting position under control.
Complete the prescribed repetitions, then switch and perform the movement on the opposite side.

Exhale as you raise the leg out to the side; inhale as you return it to the start.

Leaning the torso sideways to compensate for limited hip mobility.: Keep your spine upright and only lift the leg as high as hip active range allows.
Externally rotating the foot so the toes point upward, shifting tension onto the hip flexors.: Keep your foot neutral or slightly internally rotated so the toes point straight ahead or slightly inward.

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