Standing Hip Adduction
Stand tall with feet hip-width apart and core engaged. Lift one leg out to the side, then slowly return it to the starting position. Keep your back straight and avoid leaning as you move your leg.
- Target muscles
- Upper legs
- Also works
- Glutes
- Equipment
- Bodyweight
- Training style
- Home
- Logged as
- Reps
- Popularity
- 20 of 100
Standing Hip Adduction: how to do it
- Stand with your feet hip-width apart, and your toes slightly pointed outwards.
- Keeping your core engaged and your back straight, lift your right leg out to the side, as high as you can comfortably go.
- Slowly lower your leg back to the starting position.
- Repeat on the other side.
Common mistakes
Common mistakes include leaning your torso, swinging the leg too quickly, and locking the supporting knee. Maintain an upright position, move slowly, and keep the core engaged for proper form.
Alternatives
More Upper legs exercises
Questions about Standing Hip Adduction
What muscles does the standing hip adduction work?
Standing hip adduction primarily targets the inner thigh muscles, specifically the adductors in the upper legs. It also engages the glute muscles for stability and helps improve hip strength and control.
Do I need any equipment for standing hip adduction?
You can perform standing hip adduction without any equipment, making it ideal for home workouts. For added resistance, you can use a resistance band, cable machine, or ankle weights.
Is standing hip adduction suitable for beginners?
Yes, it’s beginner-friendly because it uses controlled movements with minimal risk when done correctly. Start with slow, steady repetitions and focus on good posture to avoid strain.
What are common mistakes to avoid during standing hip adduction?
Common mistakes include leaning your torso, swinging the leg too quickly, and locking the supporting knee. Maintain an upright position, move slowly, and keep the core engaged for proper form.
How many sets and reps should I do for standing hip adduction?
For general strength and toning, perform 2–3 sets of 10–15 reps per leg. If your goal is muscular endurance, you can increase to 15–20 reps with lighter or no resistance.
Are there any safety tips for standing hip adduction?
Keep your movements controlled and avoid excessive range of motion that may strain the hip joint. Engage your core for balance and ensure you have a stable surface or support nearby if needed.
What are some variations of standing hip adduction?
You can add a resistance band around your ankles, perform the exercise with a cable machine, or do it lying down for increased stability. Balance challenges can be added by standing on one leg without holding onto support.