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Best Abductors Workouts With Bodyweight For Women

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About

Bodyweight exercises utilize just your body's resistance, eliminating the need for heavy equipment.

This routine targets the abductors, small yet important muscles around the hip responsible for moving the thigh away from the body.

Tailored for women based on averages of 5'5", 140 lbs, and 34 years old, repetitions are adjusted accordingly, yet individual capabilities may differ significantly.

This workout integrates effective movements like lateral lunges and leg raises to ensure comprehensive engagement.

Ideal for at home setups, it requires minimal space and effort while delivering notable results.

Commit to this routine to strengthen and tone your lower body.

The 3 Best Abductors Exercises with Bodyweight for Women

Ranked By

Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Clam

    Clam demonstration video — proper form for this exercise.
    SETS LOGGED
    685,643
    Abductors Strength
    33 mScore
    Abductors

    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.

    How to do it

    1. Lie on your right side with knees bent at 90 degrees, stacked on top of each other.
    2. Rest your head on your right arm to keep your neck straight.
    3. Place your left hand on your hip and lift your left knee while keeping your heels together.
    4. Make sure your lower back stays still and your right knee stays on the ground.
    5. Slowly lower your left knee back to the starting position.
    6. Repeat the exercise on your left side.
    Sets, Reps, Weight
    1
    9reps
    2
    9reps
    3
    9reps
    4
    9reps
    Full Video & Instructions

  • 2. Side Leg Raises

    Side Leg Raises demonstration video — proper form for this exercise.
    SETS LOGGED
    607,653
    Abductors Strength
    66 mScore
    Abductors

    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.

    How to do it

    1. Lie on your right side with your legs straight and stacked on top of each other.
    2. Rest your head on your right arm and keep your left arm along your side.
    3. Engage your core by tightening your stomach muscles.
    4. Lift your left leg up to a 45-degree angle, keeping it straight and your knee aligned with your foot.
    5. Lower your leg back to the starting position.
    6. Switch sides and repeat with your right leg.
    Sets, Reps, Weight
    1
    9reps
    2
    9reps
    3
    9reps
    4
    9reps
    Full Video & Instructions

  • 3. Fire Hydrant Circle

    Fire Hydrant Circle demonstration video — proper form for this exercise.
    SETS LOGGED
    65,702
    Abductors Strength
    60 mScore
    Abductors

    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.

    How to do it

    1. Kneel on the ground with hands under shoulders and knees under hips.
    2. Lift one leg up and back, keeping a 90-degree bend in the knee.
    3. Rotate your lifted leg outward until your inner thigh is parallel to the floor.
    4. Lower your leg back to the starting position while keeping hip tension.
    5. Keep your core tight, back straight, and maintain the 90-degree bend in your knees.
    Sets, Reps, Weight
    1
    7reps
    2
    7reps
    3
    7reps
    4
    7reps
    Full Video & Instructions