Bodyweight Standing Hip Abduction
A bodyweight isolation exercise that lifts one leg out to the side, targeting the gluteus medius and tensor fasciae latae to build hip strength and stability; suitable for improving balance and preventing injuries.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes, Abductors
Secondary Muscles
Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Medius
Abductors
8/10TFL
Abs
4/10Transverse Abdominis
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand tall with feet hip-width apart, core engaged, and hands on hips or a stable surface for balance if needed.
- Shift weight to standing leg with slight knee bend.
- Lift working leg straight out to side, toes forward.
- Keep hips level and torso upright.
- Pause briefly at top, squeezing outer hip.
- Lower leg slowly with control.
- Switch sides after reps.
Coaching Tips
Form Cues
- Hips level
- Toes forward
- Core tight
- No leaning
- Slow control
Breathing
Exhale as you lift the leg; inhale as you lower it. Brace core throughout.
Tempo
2-1-2
Range of Motion
Lift leg to 30-45 degrees from midline or until hips begin to tilt; maintain level pelvis throughout.
Safety
Safety Notes
- Avoid if acute hip pain or injury
- Use support if balance issues
- Stop if lower back discomfort
- Consult professional for pre-existing conditions
Spotting
No spotting needed; use wall or chair for balance support if required.
Common Mistakes
- Leaning torso sideways
- Swinging leg with momentum
- Hiking hip upward
- Rotating hips forward
When to Avoid
- Acute hip or pelvic injury
- Severe balance issues
- Recent lower back strain
Flexibility Needed
- Adequate hip abduction range
- Basic ankle stability
Build Up First
- Core engagement competency
- Single-leg balance basics
Also known as
Standing Side Leg Raise, Bodyweight Lateral Leg Lift, Standing Hip Side Raise
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