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Upper Legs · Dumbbell
Dumbbell Standing Hip Abduction
Dumbbell Standing Hip Abduction is an intermediate isolation strength exercise that works the glutes (upper legs), with the quadriceps, core and obliques assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Glutes · Gluteus Medius, Gluteus Minimus
- Abductors · Tensor Fasciae Latae
Secondary muscles
- Quadriceps · Vastus Lateralis
- Core · Rectus Abdominis, Transversus Abdominis
- Obliques · External Oblique, Internal Oblique
- Calves · Gastrocnemius, Soleus
How to do Dumbbell Standing Hip Abduction
- Stand upright with your feet together and hold a dumbbell against the outside of one thigh with the same-side hand.
- Shift your weight onto the opposite leg, engage your core, and keep your supporting knee slightly bent.
- Keep your working leg straight and lift it out and upward to the side while maintaining an upright torso and keeping your toes facing forward.
- Pause briefly at the top, then lower your leg with control and repeat before switching sides.
Form tips
- Keep your supporting foot firmly planted and distribute your weight across the entire foot.
- Keep your hips level and avoid leaning away from the working leg.
- Avoid swinging your leg or using momentum to raise the dumbbell.
- Exhale as you lift your leg and inhale as you lower it.
Dumbbell Standing Hip Abduction alternatives
More glutes exercises
Dumbbell Standing Hip Abduction FAQ
What muscles does Dumbbell Standing Hip Abduction work?
Dumbbell Standing Hip Abduction mainly works the glutes in the upper legs (Gluteus Medius, Gluteus Minimus and Tensor Fasciae Latae). The quadriceps, core, obliques and calves work as secondary muscles.
What equipment do you need for Dumbbell Standing Hip Abduction?
You need a dumbbell.
How many sets and reps of Dumbbell Standing Hip Abduction should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Standing Hip Abduction good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Standing Hip Abduction burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Standing Hip Abduction?
Other exercises for the glutes include Multi Hip Abduction, Band Cross Abduction, Seated Hip Abductor Machine and Seated Hip Abductor Machine (Variation 2).
For developers
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