Bodyweight Hip Abduction

What you'll gain

• Practises moving the leg sideways from the hip.

• Loads the outer hip using the weight of the moving leg.

• Combines hip movement with control of an upright standing position.

Step-by-Step Instructions

1. 1

   Stand upright with your feet close together and your weight balanced.

2. 2

   Bring your hands together in front of your chest, as shown in the clip.

3. 3

   Shift your weight onto one leg without leaning the torso sideways.

4. 4

   Keep the other knee straight and lift that leg out to the side.

5. 5

   Keep your toes facing forward and stop before the pelvis hikes or turns.

6. 6

   Return the moving foot smoothly toward the starting position and repeat with control.

Common Mistakes

• Leaning the torso away from the moving leg to gain extra height.

• Turning the knee and toes outward instead of keeping the leg facing forward.

• Hiking the pelvis or rotating the body during the lift.

• Swinging the leg quickly instead of controlling the lift and return.

About This Exercise

Bodyweight hip abduction is shown here as a standing lateral leg lift. The mannequin shifts its weight onto one leg, lifts the other leg out to the side, and brings it back under control. The torso stays upright with the hands clasped in front of the chest, so the movement is easy to distinguish from a side-lying leg raise. The outer hip supplies the main action, while the standing position adds a balance demand. This version uses no band, cable or ankle weight. Keep the pelvis level and the toes facing forward instead of turning the leg outward or leaning to gain height. The standing setup fits bodyweight warm-ups and hip-control exercise collections.

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