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  • Gluteus medius
  • Ankle weight
  • Beginner

Standing hip abduction with ankle weight

The standing hip abduction with ankle weight works your glutes. Start with 2 to 3 sets of 8 to 12 reps per side, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 12 to 20 reps per side.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Toes point forward
  2. Tip 2Torso tall, no leaning
  3. Tip 3Lower slowly

Where you should feel it

On the side of the hip of your working leg, just below your waist. Your standing leg works too, to keep you balanced.

Main muscles
Gluteus medius and gluteus minimus
Also working
Tensor fasciae latae and gluteus maximus

How to do it

  1. Strap the ankle weight on and stand sideways to a support, like a wall bar or a machine, holding it with your inside hand.

  2. Put your weight on your inside leg, knee slightly bent and torso tall.

  3. Lift your outside leg out to the side, straight and with your toes pointing forward, as far as you can without leaning your torso.

  4. Hold for 1 second and lower slowly without resting your foot on the floor between reps. Finish all reps, then switch sides.

Common mistakes

  • Mistake

    Leaning your torso the other way to lift your leg higher.

    How to fix it

    Only lift as far as your torso stays upright. The range is smaller than it looks, and that's right.

  • Mistake

    Your toes turn up and your leg drifts forward.

    How to fix it

    Keep your toes pointing forward, or slightly down, and your leg in line with your body.

  • Mistake

    Swinging your leg up and letting it drop.

    How to fix it

    Lift for 1 second and lower over 2. If you need to swing, use a lighter ankle weight.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 38 to 12 per side360 to 120 s
Muscle and definition2 to 412 to 20 per side1 to 345 to 90 s

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Cable

    An ankle strap on the low cable keeps the load on from the start to the top.

  • With a mini band

    A mini band around your ankles, standing, opening one leg at a time.

  • Hip abduction machine

    Seated, both legs at once, with no balance needed.

At home or with more support

  • At home: standing abduction at home

    Holding the back of a sturdy chair or the kitchen counter. No ankle weight? Use a mini band around your ankles or just the weight of your leg.

  • Prefer more stability? Side-lying hip abduction

    Prefer no balance work? Lying on your side on the mat, fully supported, you lift your top leg, with or without an ankle weight.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Muscles worked

    Selkowitz DM, Beneck GJ, et al. Which exercises target the gluteal muscles while minimizing activation of the tensor fascia lata? Electromyographic assessment using fine-wire electrodes. J Orthop Sports Phys Ther. 2013;43(2):54-64.

    PubMedDOI

  • Muscles worked

    Distefano LJ, Blackburn JT, et al. Gluteal muscle activation during common therapeutic exercises. J Orthop Sports Phys Ther. 2009;39(7):532-540.

    PubMedDOI

  • Muscles worked

    Boren K, Conrey C, et al. Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises. Int J Sports Phys Ther. 2011;6(3):206-223.

    Full textPubMed

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026