About this exercise
Standing hip adduction is a bodyweight exercise that targets the inner thigh muscles by sweeping one leg inward across the body while balancing on the other. It improves hip stability, inner thigh strength, and balance.
Standing Hip Adduction
Step by step instructions, muscle activation and variants for the Standing Hip Adduction.
EasyInner thighs
How to Perform
- Stand upright on one leg, holding a wall or support for balance if needed
- Extend the working leg out to the side slightly, keeping your toes pointing forward
- Squeeze the inner thigh and sweep the working leg inward and across the body in a controlled arc
- Pause briefly at the point of peak contraction
- Slowly return the leg to the starting position
- Complete all reps on one side before switching legs
Muscle Activation
Primary
Inner thighs
Common Mistakes
Common mistakes content is coming soon.
About the Standing Hip Adduction
The Standing Hip Adduction is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.