Bodyweight · Abductors
There are 6 bodyweight exercises for the abductors here: all compound movements, beginner to intermediate level. Good places to start: Jumping Jacks and Outer Thigh Lift. By level: 3 beginner and 3 intermediate. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The main abductors are the gluteus medius and gluteus minimus, on the upper outer hip, and the small tensor fasciae latae at the front of the hip. As well as lifting the leg sideways, they stop the hip dropping on the unsupported side during single-leg movements.
02
With bodyweight, progress by moving to a harder variation, adding reps or slowing the lowering phase rather than adding weight. Keep the form strict before you make it harder. Bodyweight exercises use your own body as the resistance, so you can train at home, outdoors or while travelling. They cover every major muscle group and are the easiest way to start.
03
One or two abduction exercises in a warm-up or at the end of a lower-body session is enough for most people. They suit home workouts well because they need no equipment.
BeginnerIntermediateAdvanced
Beginner compound bodyweight exercise for the calves, glutes, shoulders, adductors and abductors.
Beginner compound bodyweight exercise for the abductors, also working the abs, glutes and hamstrings.
Beginner compound bodyweight exercise for the hamstrings, quadriceps and abductors, also working the adductors, glutes and abs.
Intermediate compound bodyweight exercise for the abductors, also working the abs, glutes and obliques.
Intermediate compound bodyweight exercise for the abs, obliques, shoulders and abductors, also working the adductors.
Intermediate compound bodyweight exercise for the abs, calves, hamstrings, quadriceps, adductors and abductors, also working the lower back.
Free GymStreak calculators that go with abductors training.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
