Single-Leg Hip Abduction
Unilateral abduction for balance and glute activation
LegsIntermediateStrengthAbduction
At a glance
| Muscles worked | Primary: Glute medius |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Abduction |
| Sets & reps | 3 sets × 12-15 each leg |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Sit in machine using one leg
- Step 2: Push working leg outward
- Step 3: Squeeze glute at top
- Step 4: Lower controlled
- Step 5: Switch legs
Equipment
- Hip abduction machine optional
Coaching tips
Benefits
Unilateral abduction for balance and glute activation
Common mistakes
Compensating with torso
Make it harder
Slower tempo
Make it easier
Bilateral version
Breathing
Exhale on abduction
Build a workout with this exercise
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Single-Leg Hip Adduction
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