The 12 Best Abductors Exercises

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Ranked based on how effective each exercise is in building muscle strength. Learn More

Top 10

  1. 1. Machine Hip Abductor

    Photo of Machine Hip Abductor being performed
    1,236,805 SETS LOGGED
    100 mSCORE

    This isolation exercise primarily targets your abductors. The use of a machine helps you move the weight along a set path, as well as adding stability to the movement. This stability allows you to focus more on exertion than stabilizing the movement.

    • Beginner
    • Thigh Abductor Machine
  2. 2. Loop Band Standing Hip Abduction

    Photo of Loop Band Standing Hip Abduction being performed
    56,163 SETS LOGGED
    78.6 mSCORE

    This isolation exercise primarily targets your abductors. The use of a loop band gives you more control over the resistance. By performing this exercise while standing and balancing on one leg, this can be a great way to develop functional strength and stability in your hips.

  3. 3. Dumbbell Fire Hydrant Circle

    Photo of Dumbbell Fire Hydrant Circle being performed
    17,563 SETS LOGGED
    76.8 mSCORE

    This exercise is a more challenging variation of the fire hydrant exercise using dumbbells for added resistance. The exercise primarily targets the muscles in and around your hip. By targeting each side individually, you can better identify and address imbalances between sides.

  4. 4. Mini Loop Band Fire Hydrant Circle

    Photo of Mini Loop Band Fire Hydrant Circle being performed
    12,908 SETS LOGGED
    71.4 mSCORE

    This exercise is a more challenging variation of fire hydrant circles. It primarily targets the muscles in and around your hips. This movement enhances hip mobility, strengthens the glutes, and improves overall lower body stability and function.

  5. 5. Prone Hip Circles Forward

    Photo of Prone Hip Circles Forward being performed
    162,088 SETS LOGGED
    53.6 mSCORE

    A dynamic exercise targeting the hip flexors and stabilizing muscles, performed lying face down. Engage the core and lift the legs off the ground, then move them in circular motions, driving the movement forward. This exercise improves hip mobility, strengthens the core, and enhances overall lower body stability and control.

    • Beginner
  6. 6. Mini Loop Band Side-Lying Hip Abduction

    Photo of Mini Loop Band Side-Lying Hip Abduction being performed
    71,709 SETS LOGGED
    51.8 mSCORE

    A resistance band exercise targeting the hip abductor muscles, performed in a side-lying position. By placing a mini loop band around the thighs, it adds resistance to the abduction movement, enhancing muscle activation and strength. This exercise is effective for improving hip strength and stability.

  7. 7. Mini Loop Band Side-Lying Clam

    Photo of Mini Loop Band Side-Lying Clam being performed
    115,248 SETS LOGGED
    41.1 mSCORE

    A variation of the clam exercise using a mini loop resistance band. Using a mini loop band allows you to increase resistance beyond just your bodyweight. This is a great exercise for improving hip stability.

  8. 8. Fire Hydrant Circle

    Photo of Fire Hydrant Circle being performed
    53,700 SETS LOGGED
    39.3 mSCORE

    This bodyweight exercise primarily targets the muscles in and around your hips, as well as your glutes. By performing this exercise with one side at a time, you can more easily identify and address imbalances between sides.

    • Beginner
  9. 9. Clam

    Photo of Clam being performed
    633,297 SETS LOGGED
    30.4 mSCORE

    This bodyweight isolation exercise primarily targets your hip abductors. By targeting each side individually you can more easily identify and address imbalances between sides. This an effective exercise for improving lower body strength and stability.

    • Beginner
  10. 10. Side Leg Raises

    Photo of Side Leg Raises being performed
    564,693 SETS LOGGED
    28.6 mSCORE

    A bodyweight isolation exercise targeting the hip abductors. By isolating each side you can more easily identify imbalances in strength and mobility, as well as correct for these imbalances. Side leg raises enhance hip stability, contributing to better overall lower body strength and function.

    • Beginner

11 - 12

  1. 11. Prone Hip Circle

    Photo of Prone Hip Circle being performed
    170,165 SETS LOGGED
    19.6 mSCORE

    This exercise primarily targets the muscles in and around your hips. By targeting each side individually, you can identify and address imbalances between sides. This exercise improves hip mobility, and enhances overall lower body stability and control.

    • Beginner
  2. 12. Mini Loop Band Lateral Walk

    Photo of Mini Loop Band Lateral Walk being performed
    177,445 SETS LOGGED
    1.8 mSCORE

    A functional exercise using a mini loop band to primarily target the hip abductors and glutes. By placing the bands around the legs just above the knees, it challenges lateral stability and strengthens the muscles responsible for hip abduction. This exercise is excellent for improving hip mobility, and enhancing overall lower body strength.