Standing Hip Abduction
Strengthens side glutes for stability
LegsBeginnerStrengthAbduction
At a glance
| Muscles worked | Primary: Glute medius |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Strength · Abduction |
| Sets & reps | 3 sets × 12-15 each leg |
| Estimated calories burned | ~40 kcal |
How to do it
- Step 1: Stand sideways to low cable
- Step 2: Attach ankle strap to outside leg
- Step 3: Lift leg out to side
- Step 4: Squeeze glute medius
- Step 5: Switch sides
Equipment
- Cable machine optional
Coaching tips
Benefits
Strengthens side glutes for stability
Common mistakes
Leaning torso
Make it harder
Pause at top
Make it easier
Bodyweight abduction
Breathing
Exhale lifting, inhale lowering
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore legs exercises
Alternating side split
Intermediate · 3 sets × 10-12 each sideWalking Lunges With Kettlebells
Beginner · 3 sets × 10-12 repsCable Reverse Lunge
Intermediate · 3 sets × 10-12 each legstright leg kick back off stool
Beginner · 3 sets × 15-20 repsModified Pulley Deadlift with D Handle
Intermediate · 4 sets × 10-12 repsLying on Back Leg Extension
Beginner · 4 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.