Standing Straight Hip Abduction
Intermediate
Also known as: Standing Side Leg Raise
Expert Advice
The standing hip works too. Press that foot evenly into the floor rather than letting your supporting hip drift sideways.
How-to-do Steps
- Stand upright with feet hip-width apart and arms relaxed by your sides.
- Shift your weight onto your left foot, keeping that knee slightly bent.
- Lift your right leg sideways with its knee nearly straight, stopping before your torso tilts.
- Lower your right foot to the floor with control.
- Shift onto your right foot and repeat with your left leg, alternating sides each repetition.
Common Mistakes
- Swinging the raised legFix: slow down so your hip muscles control both directions.
- Turning your toes outwardFix: keep your toes facing forward as your leg lifts.
Coach Cues
Stand tallLift straight sidewaysLower with control
Short reminders to keep in mind during every set.
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Muscles Worked
Standing Straight Hip Abduction primarily targets the Quads, Glutes, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads25%
Glutes75%
Equipment
Body Weight
Exercise Type
Stretching
Why Level 3?
Intermediate
Unsupported single-leg balance while moving the opposite leg sets 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 Straight Hip Abduction work?
Standing Straight Hip Abduction primarily targets the Quads, Glutes. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Standing Straight Hip Abduction?
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 Straight Hip Abduction suitable for beginners?
Standing Straight Hip Abduction 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 Straight Hip Abduction?
Swinging the raised leg: slow down so your hip muscles control both directions. Turning your toes outward: keep your toes facing forward as your leg lifts.
