The 21 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
    1,466,186 SETS LOGGED100 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. Standing Hip Abduction

    Photo of Standing Hip Abduction being performed
    177,969 SETS LOGGED94.6 mSCORE

    Standing Hip Abduction is an isolation exercise that primarily targets the outer thighs and hip muscles, particularly the gluteus medius. By performing this exercise while standing, you engage stabilizing muscles in your core and leg, improving overall balance and stability. This variation allows you to work on functional strength and can be particularly beneficial for those looking to enhance their hip mobility.

    • Intermediate
  3. 3. Mini Loop Band Side-Lying Hip Abduction

    Photo of Mini Loop Band Side-Lying Hip Abduction being performed
    79,814 SETS LOGGED87.5 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.

  4. 4. Foam Roll Hip Abductors

    Photo of Foam Roll Hip Abductors being performed
    241,331 SETS LOGGED85.7 mSCORE

    Foam Roll Hip Abductors is a recovery exercise that targets the hip abductors. By rolling the foam roller along the side of your thigh, you can help release tension and break up adhesions in the muscle. This is a great exercise for improving flexibility and range of motion, as well as aiding in muscle recovery after intensive lower body workouts.

    • Beginner
    • Foam Roller
  5. 5. Side Leg Raises

    Photo of Side Leg Raises being performed
    613,661 SETS LOGGED66.1 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
  6. 6. Fire Hydrant Circle

    Photo of Fire Hydrant Circle being performed
    67,426 SETS LOGGED60.7 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
  7. 7. Loop Band Standing Hip Abduction

    Photo of Loop Band Standing Hip Abduction being performed
    61,029 SETS LOGGED57.1 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.

  8. 8. Lateral Leg Swing

    Photo of Lateral Leg Swing being performed
    55,128 SETS LOGGED55.4 mSCORE

    Lateral Leg Swing is a dynamic, bodyweight exercise that primarily targets the hip flexors and adductors. By swinging your leg out to the side and back across your body, you add a mobility and dynamic flexibility component to your workout. This movement is great for warming up, improving hip mobility, and activating the smaller stabilizing muscles around your hips.

    • Beginner
  9. 9. Cable Hip Abduction

    Photo of Cable Hip Abduction being performed
    214,159 SETS LOGGED53.6 mSCORE

    Cable Hip Abduction is an isolation exercise that primarily targets the glutes and hip abductors. By using a cable machine, you can maintain consistent tension on the muscles throughout the range of motion, leading to effective muscle activation. This exercise is great for improving hip stability and strength, which can translate to better performance in compound lower body exercises and enhance overall balance.

  10. 10. Standing Hip Circle

    Photo of Standing Hip Circle being performed
    213,792 SETS LOGGED42.9 mSCORE

    Standing Hip Circle is an isolation exercise that targets the hip flexors and abductors. By standing and moving your leg in a circular motion, you engage multiple muscles around the hip joint, improving mobility and strength. This exercise is particularly beneficial for warming up the hips before more intense lower body workouts or activities that require hip flexibility.

    • Beginner

11 - 21

  1. 11. Mini Loop Band Lateral Walk

    Photo of Mini Loop Band Lateral Walk being performed
    198,552 SETS LOGGED39.3 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.

  2. 12. Clam

    Photo of Clam being performed
    694,036 SETS LOGGED33.9 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
  3. 13. Prone Hip Circle

    Photo of Prone Hip Circle being performed
    187,268 SETS LOGGED32.1 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
  4. 14. Mini Loop Band Fire Hydrant Circle

    Photo of Mini Loop Band Fire Hydrant Circle being performed
    15,643 SETS LOGGED23.2 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. 15. Hurdle Step Over

    Photo of Hurdle Step Over being performed
    16,617 SETS LOGGED19.6 mSCORE

    Hurdle Step Over is an agility and coordination exercise that primarily targets the hip flexors, hamstrings, and glutes. This bodyweight movement involves stepping over a hurdle or object, ensuring to lift your knee high to avoid contact. It's great for improving balance and functional strength, and can help reduce the risk of injury in sports requiring quick, agile movements.

    • Beginner
  6. 16. Prone Hip Circles Forward

    Photo of Prone Hip Circles Forward being performed
    179,599 SETS LOGGED17.9 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
  7. 17. Dumbbell Fire Hydrant Circle

    Photo of Dumbbell Fire Hydrant Circle being performed
    22,296 SETS LOGGED14.3 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.

  8. 18. Standing Hip Flexor Stretch

    Photo of Standing Hip Flexor Stretch being performed
    245,854 SETS LOGGED12.5 mSCORE

    Standing Hip Flexor Stretch is a flexibility exercise that primarily targets the hip flexors. This stretch is beneficial for improving hip mobility and flexibility, which can aid in better performance of compound lower body movements like squats and lunges. By performing this stretch while standing, you can maintain better control and balance than some seated variations.

    • Beginner
  9. 19. Mini Loop Band Side-Lying Clam

    Photo of Mini Loop Band Side-Lying Clam being performed
    129,641 SETS LOGGED10.7 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.

  10. 20. Shin Box Hip Flexor

    Photo of Shin Box Hip Flexor being performed
    194,519 SETS LOGGED8.9 mSCORE

    Shin Box Hip Flexor is an isolation exercise that targets the hip flexors and enhances mobility. This movement involves transitioning through a 'shin box' position, which helps to open up the hips and improve flexibility. It's particularly beneficial for individuals looking to increase their range of motion in the hips, which can support better performance in squats, lunges, and other lower body exercises.

    • Beginner
  11. 21. Kneeling Hip Flexor Stretch

    Photo of Kneeling Hip Flexor Stretch being performed
    193,352 SETS LOGGED3.6 mSCORE

    Kneeling Hip Flexor Stretch is a static stretch that primarily targets the hip flexors. By kneeling on one knee and pushing your hips forward, you can get a deep stretch in the hip flexor muscles. This is a great exercise for improving hip mobility, reducing tightness, and enhancing range of motion. It's particularly beneficial for individuals who sit for long periods or engage in lower body workouts.

    • Beginner