Hip Abduction
Strengthen your hips and improve stability! This exercise targets your outer thighs and glutes.
The Hip Abduction mainly works the hip abductors (outer thighs), with help from the glutes & hips. You'll need: chair.
Required Equipment
Hip Abduction Muscles Worked
Primary
Hip Abductor (gluteus medius); Hip Stabilizer (gluteus minimus); Hip Tensor (tensor fasciae latae)
Secondary
Glutes (gluteus maximus); Long Thigh (sartorius)
Hip Abduction Variations and Alternatives
How to do the Hip Abduction
Stand straight with your feet hip-width apart. For balance, you can hold onto a stable object like a chair or wall.
Shift your weight slightly onto one leg.
Keeping the other leg straight, lift it out to the side away from your body. Ensure that your toes are pointing forward and your hips remain level—do not tilt your pelvis up or down.
Lift the leg as high as you can comfortably go without compromising your posture, then lower it back down with control to the starting position.
Perform the desired number of repetitions on one side before switching to the other leg.
To increase difficulty, add resistance with a band around your thighs just above your knees, cable machine, or ankle weights.
Ensure your movements are controlled and avoid using momentum. The focus should be on the muscles of the hip.
For an isometric variant of the exercise, lift the leg and hold it in the abducted position for a certain duration before lowering it.
---
Hip Abduction FAQs
What muscles does the Hip Abduction work?
The Hip Abduction mainly works the hip abductors (outer thighs), with help from the glutes & hips. The main muscles are the gluteus medius, gluteus minimus and tensor fasciae latae.
What equipment do you need for the Hip Abduction?
Chair.
What workout day should the Hip Abduction go on?
It belongs on leg day in a push/pull/legs routine.
What are some Hip Abduction variations and alternatives?
Similar exercises include the Single-Leg Flexion Abduction Stretch, Ballerina Foot-Tap Adduction, Loop-Band Standing Hip Abduction and Cable Standing Hip Abduction.
Training calculators
Work out the numbers behind your training before your next session.