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Standing Hip Abduction: Side Step for the Medius

Moving the leg out to the side trains the gluteus medius and minimus, the muscles that keep the pelvis steady when you walk, lunge, and run.

Standing hip abduction with mini band: start, move out, and return — Standing Hip Abduction movement illustrations

The prescription

Sets: 3 sets
Reps: 12–15 reps each side
Rest: 40 sec
Time: About 8 min

Equipment. Mini band

Muscles. gluteus medius, gluteus minimus. Also gluteus maximus, core

Starting position

Stand next to a wall or cable with a light band or ankle strap.
The working leg is straight enough to move, with a soft knee. Toes point forward.

How to move

Shift your weight onto the standing leg and brace.
Move the free leg out to the side without leaning the trunk the other way.
Pause, then bring it back slowly.
Keep the pelvis level for every rep.

Common mistakes

Leaning away so the leg looks higher than it is.
Turning the toe up and swinging from the lower back.
Going so heavy that the standing hip hikes.

Variations

Cable hip abduction
Side-lying abduction
Banded lateral walk

Progressions

Use a stronger band once the pelvis stays quiet.

Regressions

Side-lying leg lift
Clamshell

Safety

Stop if you feel sharp pain, joint pinch, or symptoms that are not ordinary muscle effort.
This is general technique education, not a personal clearance to train through an injury.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

Related exercises

Programs that use it