Standing Hip Abduction

Also known as: Standing Side Leg Raise, Standing Leg Abduction, Standing Hip Abduction (Bodyweight)

Standing Hip Abduction is a isolation strength exercise using body only that trains the abductors.

Open in MyoAmigo →

Primary muscles: Abductors

Secondary muscles: Glutes

How to do it

1. Stand tall beside a wall or chair and rest one hand on it for balance.
2. Shift your weight onto the inside leg and keep a soft bend in that knee.
3. Keeping your toes pointed forward and your torso upright, lift the outside leg out to the side as high as you can without leaning.
4. Lower the leg slowly, finish the set, then turn around and switch sides.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Standing Hip Abduction from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Abductors volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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