Best Abductors Workouts For Women
About
The suggested exercises are designed to engage the abductor muscles effectively, crucial for enhancing hip stability and mobility.
These muscles, responsible for moving the thighs away from the torso, play a vital role in numerous lower body movements.
For women, reps and weights are calculated considering average statistics of 5’5”, 140 lbs, and 34 years old, though personal ability should guide adjustments.
Key routines include the Hip Abduction Machine, lateral lunges, and leg raises, collectively targeting the abductor group comprehensively.
Incorporating these workouts can significantly bolster overall lower body function and strength.
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Abductors
The 11 Best Abductors Exercises for Women
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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Clam
SETS LOGGED685,643Abductors Strength33 mScoreAbductorsThe Clam exercise strengthens the hip abductors and helps improve lower body stability. It targets each side separately, which is great for correcting imbalances between your legs.
How to do it
The Clam exercise strengthens the hip abductors and helps improve lower body stability. It targets each side separately, which is great for correcting imbalances between your legs.
Sets, Reps, Weight19reps29reps39reps49reps2. Machine Hip Abductor
SETS LOGGED1,430,707Abductors Strength100 mScoreAbductors
Thigh Abductor MachineThe Machine Hip Abductor exercise strengthens your hip muscles, specifically the abductors. By using a machine, you can focus on the movement without worrying about balance.
How to do it
The Machine Hip Abductor exercise strengthens your hip muscles, specifically the abductors. By using a machine, you can focus on the movement without worrying about balance.
Sets, Reps, Weight18reps80lbs28reps80lbs38reps80lbs3. Cable Hip Abduction
SETS LOGGED210,050Abductors Strength53 mScoreAbductors
Hi-Lo Pulley CableCable Hip Abduction is an exercise that works your glutes and hip muscles. Using a cable machine helps keep the muscles engaged throughout the movement, improving strength and balance.
How to do it
Cable Hip Abduction is an exercise that works your glutes and hip muscles. Using a cable machine helps keep the muscles engaged throughout the movement, improving strength and balance.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs4. Side Leg Raises
SETS LOGGED607,653Abductors Strength66 mScoreAbductorsSide leg raises are a great exercise for strengthening the muscles on the outer part of your hips. This simple movement helps improve balance and corrects any strength differences between your legs.
How to do it
Side leg raises are a great exercise for strengthening the muscles on the outer part of your hips. This simple movement helps improve balance and corrects any strength differences between your legs.
Sets, Reps, Weight19reps29reps39reps49reps5. Mini Loop Band Lateral Walk
SETS LOGGED195,742Abductors Strength39 mScoreAbductors
Mini Loop BandsThe Mini Loop Band Lateral Walk is a simple exercise that strengthens the hips and glutes using a loop band. It helps improve hip mobility and stability by making you move side to side with the band around your legs.
How to do it
The Mini Loop Band Lateral Walk is a simple exercise that strengthens the hips and glutes using a loop band. It helps improve hip mobility and stability by making you move side to side with the band around your legs.
Sets, Reps, Weight18reps28reps38reps48reps6. Mini Loop Band Side-Lying Clam
SETS LOGGED127,732Abductors Strength10 mScoreAbductorsMini Loop BandsThe Mini Loop Band Side-Lying Clam is an exercise that strengthens your hips using a resistance band. It helps to improve hip stability by adding extra resistance beyond just your bodyweight.
How to do it
The Mini Loop Band Side-Lying Clam is an exercise that strengthens your hips using a resistance band. It helps to improve hip stability by adding extra resistance beyond just your bodyweight.
7. Mini Loop Band Side-Lying Hip Abduction
SETS LOGGED78,621Abductors Strength87 mScoreAbductorsMini Loop BandsThe Mini Loop Band Side-Lying Hip Abduction strengthens the hip muscles while lying on your side with a resistance band around your thighs. This exercise helps improve hip strength and stability by engaging the hip abductors as you lift your leg against resistance.
How to do it
The Mini Loop Band Side-Lying Hip Abduction strengthens the hip muscles while lying on your side with a resistance band around your thighs. This exercise helps improve hip strength and stability by engaging the hip abductors as you lift your leg against resistance.
Sets, Reps, Weight17reps27reps37reps47reps8. Fire Hydrant Circle
SETS LOGGED65,702Abductors Strength60 mScoreAbductorsThe Fire Hydrant Circle is a bodyweight exercise that strengthens your hips and glutes. It focuses on one side at a time, helping you identify any muscle imbalances between sides.
How to do it
The Fire Hydrant Circle is a bodyweight exercise that strengthens your hips and glutes. It focuses on one side at a time, helping you identify any muscle imbalances between sides.
Sets, Reps, Weight17reps27reps37reps47reps9. Mini Loop Band Fire Hydrant Circle
SETS LOGGED15,287Abductors Strength23 mScoreAbductorsMini Loop BandsThe Mini Loop Band Fire Hydrant Circle is an exercise that strengthens your hips and glutes while improving hip mobility and lower body stability. It's a great way to enhance your overall lower body function.
How to do it
The Mini Loop Band Fire Hydrant Circle is an exercise that strengthens your hips and glutes while improving hip mobility and lower body stability. It's a great way to enhance your overall lower body function.
10. Dumbbell Fire Hydrant Circle
SETS LOGGED21,543Abductors Strength14 mScoreAbductors
DumbbellsThe Dumbbell Fire Hydrant Circle is an advanced version of the fire hydrant exercise, using a dumbbell for extra resistance. This exercise focuses on strengthening your hip muscles and helps identify any muscle imbalances by targeting each side individually.
How to do it
The Dumbbell Fire Hydrant Circle is an advanced version of the fire hydrant exercise, using a dumbbell for extra resistance. This exercise focuses on strengthening your hip muscles and helps identify any muscle imbalances by targeting each side individually.
Sets, Reps, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs11. Loop Band Standing Hip Abduction
SETS LOGGED60,325Abductors Strength57 mScoreAbductors
Loop BandsThe Loop Band Standing Hip Abduction is a simple exercise that strengthens your hip muscles. By using a loop band, you can maintain better control while balancing on one leg to improve your stability and strength.
How to do it
The Loop Band Standing Hip Abduction is a simple exercise that strengthens your hip muscles. By using a loop band, you can maintain better control while balancing on one leg to improve your stability and strength.
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