Legs · Bodyweight
Standing Hip Adduction
How to do the standing hip adduction, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand tall holding a wall or support for balance with your weight on one leg. Sweep the free leg across the front of your body toward and past the midline, squeezing your inner thigh, then return it under control. Finish your reps and switch legs.
- 1Feel your inner thigh pull the leg across your body toward the midline
- 2Keep your standing leg steady and your hips square as you sweep
- 3Move slowly and squeeze the adductor at the end of the range
Common mistakes
- Don't swing the leg with momentum; control it in and out
- Avoid leaning your torso to lift the leg higher
- Don't let your hips rotate; keep them facing forward
Muscles worked
The standing hip adduction mainly works the adductors, with the hip flexors assisting.
- AdductorsPrimary
- Hip FlexorsSupport
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- QuadsMinor
- GlutesMinor
- HamstringsMinor
- CalvesMinor
Kovo programs the standing hip adduction for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.