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Standing Sideways Leg Lift for Hip Abduction

IntermediateBalanceTier T2

Stand behind a chair with both hands on the back for stability and your feet hip-width apart. Raise one straight leg out to the side and lower it, keeping your back and hips straight. Then repeat with the other leg.

Targets: Hip
Muscles: Gluteus Medius

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

chair

Home Options

  • chair

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Choose a solid, stable chair that does not have wheels and that will not slip on the surface it is on; avoid chairs with arms, as these will restrict your movement.
  • Build up slowly and aim to gradually increase the repetitions of each exercise over time; try to do these exercises at least twice a week.
  1. A woman standing upright behind a plain chair, both feet flat on the floor hip-width apart, both hands resting flat on the chair's back rail.

    Step 1 of 4

    Rest your hands on the back of a chair for stability, and stand with your feet hip-width apart.

  2. The same woman standing behind the chair with her straight right leg lifted out to the side, her left leg straight and weight-bearing, both hands still flat on the chair back.

    Step 2 of 4

    Raise your right leg to the side as far as is comfortable, keeping your back and hips straight. Avoid tilting to the right.

  3. The same woman standing behind the chair with her straight left leg lifted out to the side, her right leg straight and weight-bearing, both hands still flat on the chair back.

    Step 3 of 4

    Return to the starting position, then raise your left leg to the side as far as possible.

  4. A woman standing upright behind a plain chair, both feet flat on the floor hip-width apart, both hands resting flat on the chair's back rail.

    Step 4 of 4

    Rest your hands on the back of a chair for stability, and stand with your feet hip-width apart.

Breathing

  • Breathe normally.

Safety Information

If you have not done much for a while, these strength exercises are gentle and easy to follow. Avoid tilting to the right as the right leg is raised; keep the trunk upright and level throughout, on both sides. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.