Exercises by muscle
Abductors (outer hips) exercises
The abductors, mainly the smaller glute muscles on the side of your hip, move your leg out to the side. They keep your pelvis level when you stand on one leg, walk or run.
Side-lying leg raises, band walks and cable or machine abductions train them. They are a common addition to warm-ups for leg days.
- 5Exercises
- 3Kinds of equipment
- 5Beginner friendly
Every abductors (outer hips) exercise
5 exercises
Keep exploring
Equipment for this muscle
Nearby muscles
Body part
Questions, answered
How many abductors (outer hips) exercises are there here?
There are 5 exercises that target the abductors (outer hips) in the AltF Fitness library, each with an animated demo and coaching tips.
What are good abductors (outer hips) exercises for beginners?
Moves rated beginner friendly here include lever seated hip abduction, resistance band seated hip abduction and side bridge hip abduction. Start with a weight or version you can control for every rep, then build up gradually.
What equipment do I need to train the abductors (outer hips)?
The exercises here use body weight, leverage machine and resistance band. Use the equipment filter on the exercise library to see only what you have.
How often should I train the abductors (outer hips)?
Guidelines for healthy adults suggest working each major muscle group at least twice a week. Leave a day or so between hard sessions for the same muscles so they can recover.
Is this medical advice?
No. It is general fitness information for healthy adults. If you have pain, an injury or a health condition, check with a doctor or physiotherapist first.
The AltF Fitness letter
Keep the momentum.
Training ideas, simple recipes and new free tools from AltF Fitness — in your inbox, without the noise. Unsubscribe any time.
- New workout ideas
- Simple high-protein recipes
- First look at new free tools
