Standing Hip Adduction
Intermediate
Also known as: Standing Bodyweight Hip Adduction
Expert Advice
Fix your eyes on one spot ahead. This helps steady the unsupported stance without waving your arms to counterbalance each repetition.
How-to-do Steps
- Stand upright with your feet under your hips and arms relaxed.
- Shift your weight onto your right leg, keeping that knee softly bent.
- Lift your left foot out to the side, keeping your knee nearly straight.
- Draw your left leg inward until your foot approaches your right ankle.
- Move your left leg back outward slowly, keeping your foot off the floor.
- Complete all repetitions with your left leg, then switch sides.
Common Mistakes
- Torso leans sidewaysFix: shorten the outward range and keep your shoulders over your hips.
- Working foot turns outwardFix: keep your toes facing forward throughout the movement.
Coach Cues
Stand tallDraw inward slowlyKeep hips level
Short reminders to keep in mind during every set.
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Muscles Worked
Standing Hip Adduction primarily targets the Quads, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads100%
Equipment
Body Weight
Exercise Type
Stretching
Why Level 3?
Intermediate
Unsupported single-leg balance while moving the opposite leg determines the difficulty.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 15-20
Advanced4 x 15-20
Variations
Easier Variation
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Standing Hip Adduction work?
Standing Hip Adduction primarily targets the Quads. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Standing Hip Adduction?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 15-20. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is Standing Hip Adduction suitable for beginners?
Standing Hip Adduction is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Standing Hip Adduction?
Torso leans sideways: shorten the outward range and keep your shoulders over your hips. Working foot turns outward: keep your toes facing forward throughout the movement.
