Strength
Abduction while standing
Improve hip stability and lateral strength with this simple, equipment-free metabolic movement.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with your feet hip-width apart and your hands on your hips or resting on a wall for balance.
Shift your weight onto your left leg while keeping a slight, soft bend in the knee to maintain stability.
Raise your right leg out to the side in a controlled motion without tilting your torso to the opposite direction.
Pause for a second at the top of the movement when you feel a contraction in your outer hip.
Slowly lower your leg back to the starting position without letting your foot touch the floor to keep tension on the muscle.
Complete the desired number of repetitions before switching to the other leg.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Leaning the upper body to the side to increase the height of the leg lift.
- Allowing the toes to point upward instead of keeping them facing forward.
- Using momentum or swinging the leg rather than focusing on muscle contraction.
- Locking the knee of the standing support leg.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.