Hip Abduction
Strengthen your hips and improve stability! This exercise targets your outer thighs and glutes.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Stand straight with your feet hip-width apart. For balance, you can hold onto a stable object like a chair or wall.
Shift your weight slightly onto one leg.
Keeping the other leg straight, lift it out to the side away from your body. Ensure that your toes are pointing forward and your hips remain level—do not tilt your pelvis up or down.
Lift the leg as high as you can comfortably go without compromising your posture, then lower it back down with control to the starting position.
Perform the desired number of repetitions on one side before switching to the other leg.
To increase difficulty, add resistance with a band around your thighs just above your knees, cable machine, or ankle weights.
Ensure your movements are controlled and avoid using momentum. The focus should be on the muscles of the hip.
For an isometric variant of the exercise, lift the leg and hold it in the abducted position for a certain duration before lowering it.
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