Strength Training · Bodybuilding
Ankle-Weight Standing Hip Abduction
Ankle-weight standing hip abduction is a supported side leg raise that strengthens the outer hips, which help stabilize your pelvis when you walk or stand on one leg.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Fasten an ankle weight snugly just above the ankle of your working leg.
- Stand with your unweighted side beside a sturdy support, feet hip-width apart.
- Rest your nearest hand on the support.
- Shift your weight onto the unweighted leg.
- Lift the weighted leg directly out to the side.
- Pause briefly at the top.
- Lower the weighted foot back to the starting position.
Form cues
- Keep your belt line level.
- Keep your standing knee slightly soft.
- Exhale as you lift.
Common mistakes
- Leaning away from the liftUse a smaller range so your torso stays upright throughout the repetition.
- Turning the leg outwardKeep the moving kneecap facing forward rather than toward the ceiling.
- Swinging the weightTake about two seconds in each direction instead of using momentum.
Safety
Losing balance can cause a fall, especially if your support moves. Excessive weight or forcing the leg too high can irritate your hip or lower back.
- Use a fixed counter or railing rather than a chair that could slide or tip.
- Begin with the lightest available ankle weight before increasing resistance.
- Stop the set if the ankle weight slips or its fastening loosens.
- End the movement before any pinching or pain.
If standing on one leg remains difficult with support, choose a lying variation; seek advice from a physiotherapist if you have ongoing hip or lower-back pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Ankle Weights
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps per side
- Rest
- 1 min
Choose a weight that leaves you able to perform two or three more controlled repetitions.