Standing Hip Abduction

Purpose. Targets the hip abductors, which control side-to-side pelvic stability during single-leg stance. Every step involves a brief single-leg phase, so weakness here shows up as a wider, less stable walking pattern.

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How it fits the system. One of the four Otago Exercise Programme strengthening exercises. It supports the balance exercises directly, because most standing balance tasks depend on frontal-plane hip control.

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Primary muscles

Gluteus Medius, Gluteus Minimus

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Secondary muscles

Tensor Fasciae Latae, Gluteus Maximus, Quadratus Lumborum

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Movement pattern

Hip Abduction

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Equipment

Chair, Ankle Weights

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Difficulty

Beginner

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Technical detail

The leg should travel straight out to the side, not forward. Letting the leg drift forward shifts the work to the hip flexors and reduces the effect on the abductors.

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The trunk should stay upright. Leaning away from the moving leg makes the movement look larger while doing less work, because the pelvis tilts rather than the hip abducting.

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Range of motion is naturally small at this joint. Lifting the leg a modest distance with the trunk still is more effective than lifting it high with compensations.

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1. Stand tall behind a firm chair or beside a stable surface, holding on lightly.
2. Keep both legs straight and the feet pointing forward.
3. Slowly lift one leg out to the side, keeping the knee straight and the toes facing forward.
4. Keep the trunk upright and avoid leaning to the opposite side.
5. Lower the leg back down under control and repeat, then change legs.

• “Straight out to the side”
• “Toes point forward”
• “Stand tall, do not lean”
• “Small range, good control”
• “Slow both ways”

• Letting the leg swing forward instead of out to the side.
• Leaning the trunk away from the moving leg to create the illusion of more range.
• Rotating the leg so the toes point outward.
• Gripping the support tightly, which removes the balance element.