Standing Hip Abduction, also known as standing straight leg lateral raise, is generally achieved by using the outer side of a rope tensioner. Many gyms also have special leg abduction trainers.

Target exercise areas: Hip abductors (gluteus medius, gluteus medius, Small muscles, etc.)

Action essentials:

1. Ankle Bear the weight on the tensioner, hold the fixed object on the opposite side and stand sideways in the direction of the force-bearing point. Use the support leg to exert force and grasp the ground with the foot to maintain body stability.

2. Start the training leg in front of the supporting leg. Use the gluteus medius muscle to pull the tensioner sideways until the angle between the training leg and the supporting leg is about 30 degrees. Stop for about 1 second to fully appreciate the gluteus medius muscle. At the peak of the contraction, feel the muscle contraction from the legs, and then slowly return to the yielding state.

Note:

1. During the action, you must always keep your body upright, keep your chest and abdomen straight, and keep your target leg straight to prevent your body from falling left or right.

2. This action can also be performed on a special leg side extension trainer.

3. Simple exercises without weight bearing:

4. Pay attention to the difference from the standing inner leg pulling action. The two actions are relative, but the exercise parts are completely different.