Standing Hip Abduction
Standing Hip Abduction targets the hip abductor muscles – located outside the hips. This exercise helps promote strength and stability in the hip muscles when walking or running.
BEGINNER
Standing Cable Hip Abduction
Standing Cable Hip Abduction targets the hip abductor muscles – located on the outside of the hips. This exercise helps promote strength and stability in the hip muscles when walking or running.
Instructions
- Stand up straight, place one shoulder next to the rope machine and place your feet shoulder-width apart. The ankle attachment should be positioned around the ankle that is furthest from the rope machine. Place one hand on your hips while the other is firmly attached to the rope machine.
- Lift the heavy leg out to the side as high as possible. Pause and then return to the starting position.
Tips
- Don't lean forward during the movement; instead, keep your chest high and only move through your hips.
- Be sure not to lean from side to side as you move. Keep your upper body centered at all times.
- Squeeze your buttocks at the top of the movement before lowering your leg back to the starting position.
Alternative Exercises
Banded Hip Abductions
A lateral hip–strengthening exercise using a resistance band to target the glute medius and outer thighs, improving hip stability, balance, and lower-body control.
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