About this exercise
The standing side leg raise is a bodyweight hip abduction exercise that isolates the outer thigh and glute medius by lifting one leg out to the side while keeping the torso upright and the pelvis stable.
Standing Hip Abduction
Step by step instructions, muscle activation and variants for the Standing Hip Abduction.
EasyGlutesObliques
How to Perform
- Stand tall with feet together, holding a wall or fixed support for balance if needed
- Engage your core and keep your standing leg slightly soft at the knee
- Keeping your toes pointing forward, slowly raise one leg out to the side as high as comfortable
- Avoid tilting your torso or hiking your hip to gain height
- Pause briefly at the top with the glute contracted
- Slowly lower the leg back to the starting position under control
- Complete all reps on one side, then switch legs
Muscle Activation
Primary
GlutesObliques
Secondary
Inner thighsOuter thighs
Common Mistakes
Common mistakes content is coming soon.
About the Standing Hip Abduction
The Standing Hip Abduction 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.
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