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Dumbbell Standing Hip Abduction
Standing unilateral exercise using a dumbbell for resistance to abduct the hip, targeting gluteus medius and minimus to build hip strength, stability, and balance; commonly used in lower body routines for injury prevention.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Abs, Obliques
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Medius
Glutes
6/10Glute Max
Abs
4/10Transverse Abdominis
Obliques
3/10External Obliques
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand tall with feet hip-width apart, holding a dumbbell against the outside of your working leg's thigh. Engage core and place free hand on a stable surface for balance if needed.
- Shift weight to supporting leg, keep slight knee bend.
- Exhale and lift working leg out to side from hip, toes forward.
- Keep leg straight and hips level, avoid torso lean.
- Pause briefly at top for glute contraction.
- Inhale and lower leg controlled, without touching floor.
- Complete reps on one side, then switch.
Coaching Tips
Form Cues
- Hips square forward
- Core tight
- Lift from hip joint
- Toes point forward
- No momentum
Breathing
Inhale during lowering phase; exhale during lift and brace core throughout.
Tempo
2-1-2
Range of Motion
Lift leg to parallel with floor or until hips start to tilt, maintaining straight line from hip to foot.
Safety
Safety Notes
- Use support if balance challenged
- Stop if hip or back pain occurs
- Start with light weight
- Consult professional with injuries
Spotting
Spotting not required; use wall or chair for self-balance assist if needed.
Common Mistakes
- Hiking working hip
- Leaning torso side
- Swinging leg
- Letting foot touch ground
- Rotating pelvis
When to Avoid
- Acute hip injury
- Recent hip surgery
- Balance disorders
Flexibility Needed
- Adequate hip abduction range
- Ankle stability
Build Up First
- Basic standing balance
- Core engagement ability
Also known as
Weighted Standing Side Leg Raise, Dumbbell Lateral Leg Lift, Standing Weighted Hip Abduction
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