How to Do Multi Hip Abduction

Multi Hip Abduction is a glutes exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Multi Hip Abduction

  1. 01Stand upright with feet hip-width apart and use a wall or chair for balance if required.
  2. 02Shift your weight onto your left leg while keeping the knee slightly soft.
  3. 03Lift your right leg out to the side while keeping the foot flexed and the leg straight.
  4. 04Pause at the top of the range of motion before slowly lowering the leg back to centre.
  5. 05Keep your pelvis level and avoid rotating your hips during the abduction phase.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Multi Hip Abduction

Primary Stabiliser Inactive

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Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep your toes pointed forward and avoid leaning your torso to the opposite side to isolate the gluteus medius.

Same coaching engine used inside the A90 app

05 / FAQ

Multi Hip Abduction questions

What muscles does Multi Hip Abduction work?

Multi Hip Abduction is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Multi Hip Abduction correctly?

Stand upright with feet hip-width apart and use a wall or chair for balance if required. Shift your weight onto your left leg while keeping the knee slightly soft. Lift your right leg out to the side while keeping the foot flexed and the leg straight. Pause at the top of the range of motion before slowly lowering the leg back to centre. Keep your pelvis level and avoid rotating your hips during the abduction phase.

What is the A90 coach tip for Multi Hip Abduction?

Keep your toes pointed forward and avoid leaning your torso to the opposite side to isolate the gluteus medius.

Is Multi Hip Abduction suitable for beginners?

Multi Hip Abduction is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Multi Hip Abduction?

No. Multi Hip Abduction is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes multi hip abduction into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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