Standing Hip Abduction

by Patrick

in Bodyweight Exercises

The standing hip abduction is a great exercise to use if you want to strengthen the muscles on the front side of your hips as well as your glute muscles. It is also great to use before a tough workout since it really helps stretch out and warm up your legs. 

To begin standing hip abductions, stand against a wall or other sturdy object. Lift one leg into the air as high as you possibly can. Hold this position for a few seconds and then slowly lower your leg to the starting position. Repeat the movement with your other leg. Try to do this exercise about 10 times.

That’s about it for standing hip abductions. It’s pretty simple, and it provides a lot of benefits as far as flexibility and strength building.

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  • Y Williamson

    Hello, I don’t mean to sound like a complete ignoramous, but can you please clarify the directions for a standing hip abduction. I need to strengthen the muscles in my legs as I wait for a hip replacement operation.

    stand against a wall or other sturdy object – does this mean side against the wall or back to the wall

    Lift one leg into the air as high as you possibly can – does this mean lifting a straight leg? to waist height, or higher? if you are side on to the wall, is the leg raised in front of the body, to the side of the body, to the back?

    If your back is against the wall, do you press your lower back to the wall, slightly bending the knees? Then raising one leg straight up to waist height or higher?

    Thank you.
    Y Williamson

  • admin

    Sure thing, YW. All questions are welcome here. It actually helps me because I don’t have anyone who can proofread these things for me besides the online readers.

    On to your questions:
    You can actually stand with your back or your side flat against the wall. You should be standing straight up with very little knee bend.

    With your back against the wall, you will be lifting your leg out forward in front of you. With your side against the wall, you will lift your leg out to the side. In other words, your leg is always moving perpendicular to the wall.

    You should try to keep your leg as straight as possible. Unless you’re really flexible, it might be tough to keep your leg completely straight…but do your best.

    As far as height, this is based on you. Try to aim for at least waist height, but if you can’t quite get there just slowly work up to it.

    Hopefully this helps a bit. If you have any other questions, feel free to ask. Best of luck with the hip replacement!

    -Pat Brady

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