Video: Standing Hip Abductions

Adam Hodges | May 3, 2013

These are a standing version of the Lying Hip Abductions (aka Side/Lying Leg Raises or “Jane Fondas”).

The standing version engages more core muscles as you balance on one leg.

Stand on one foot. Maintain tall and straight body position.

Squeeze medial glute (side of hip) to abduct (move away from body) as far as you can. Return leg to midline in a controlled manner. Repeat.

Perform 1-5 sets of 8-12 reps per leg. Or, perform 1-5 sets of 20-40 second intervals (doing as many reps as possible during those intervals).

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About Adam Hodges

Adam Hodges, PhD, is a multisport athlete and coach with credentials from USA Triathlon and the American College of Sports Medicine. In addition to coaching multisport athletes, he has coached high school cross country and track runners in California and masters swimmers in Colorado and California. As a USAT All-American triathlete, he has competed in the ITU World Triathlon Championships, the ITU World Duathlon Championships, and the Ironman World Championships in Hawaii. As a masters runner, he has won a series title in the XTERRA SoCal Trail Series. His current pursuits include trail running, climbing, mountaineering, skimo, and cross-country skiing.