Standing Hip Adduction

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and your core engaged.
2. Shift your weight onto your right leg, keeping a slight bend in the knee for stability.
3. Place your hands on your hips or hold onto a wall or sturdy chair for balance.
4. Lift your left foot slightly off the floor, keeping the leg straight and toes pointing forward.

How to do it

1. Exhale as you slowly sweep your left leg across the front of your body toward the right side.
2. Squeeze your inner thigh at the peak of the movement, ensuring your hips remain square to the front.
3. Inhale as you slowly return the leg to the starting position without letting the foot touch the ground.
4. Maintain a controlled 2-1-2 tempo (2 seconds across, 1 second hold, 2 seconds back).

Form checklist

• Keep your torso upright and avoid leaning your upper body to the side to create momentum.
• Keep the toes of your moving foot pointing forward rather than rotating the foot upward.
• Ensure the movement comes strictly from the hip joint, not by swinging the leg.
• Keep your standing leg stable and your core braced to prevent the pelvis from tilting.

Pro tips

• Imagine you are trying to squeeze a small ball between your thighs at the peak of the contraction to maximize muscle fiber recruitment.
• Flex your foot (pulling toes toward the shin) to maintain tension throughout the adductor chain during the entire set.

Make it harder

• Increase the time under tension by performing a 5-second slow eccentric (return) phase on every rep.
• Add a 3-second isometric hold at the point of maximum contraction across the midline of your body.

Frequently asked

What muscles does the standing hip adduction work?

The standing hip adduction primarily targets the adductors, and also works the glutes and quadriceps as secondary muscles.

What equipment do you need for the standing hip adduction?

The standing hip adduction requires no equipment — just your body weight.

Is the standing hip adduction good for beginners?

Yes. The standing hip adduction is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Adductor StretchBeginner · adductors
• Bent Over Knee Clockwise RotationBeginner · adductors, glutes, and hamstrings
• Cable Squat Side Leg KickIntermediate · adductors, glutes, and hip flexors
• Dumbbell Around Hip Hand To Hand Single Leg BalanIntermediate · adductors, glutes, hamstrings, hip flexors, and quadriceps