Muscle group
The hip abductors move your leg out to the side and keep your pelvis level when you stand, walk or run on one leg. Side-lying leg lifts and side-plank variations train them directly.
Written by the GymStreak coaching teamUpdated
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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.
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Side-lying leg lifts, outer thigh lifts and side-plank leg raises isolate the abductors with bodyweight. Squats with a side leg lift add a balance challenge. Single-leg exercises such as lunges and single-leg deadlifts also demand hip stability. Keep the movement slow, the toes pointing forward and the pelvis still rather than rolling back to lift higher.
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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.
