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Abductors · Beginner

Standing Side Leg Raise

Bodyweight standing hip abduction for the outer hip with an added balance demand.

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Exercise overview

Training details

AbductorsGlutesCore

Equipment

Bodyweight

Sets × reps

3 × 15 / side

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall beside a stable support and hold it lightly if needed.
  2. 02Shift onto one leg while keeping the pelvis level.
  3. 03Raise the other leg out to the side with the toes facing forward.
  4. 04Stop before the torso leans or the hip hikes.
  5. 05Lower under control, complete the set, and switch sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionBand Standing Hip AbductionRelated variationSuspension-Assisted Standing Hip Abduction

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteClamshellComparable substituteLying Full Leg raiseComparable substituteCable Hip AbductionComparable substituteSupported Standing Straight-Leg Hip ExtensionComparable substituteBanded Standing Kickback

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