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

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

  • 1. Clam

    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

    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, Weight
    1
    9reps
    2
    9reps
    3
    9reps
    4
    9reps
    Full Video & Instructions

  • 2. Side Leg Raises

    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

    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, Weight
    1
    9reps
    2
    9reps
    3
    9reps
    4
    9reps
    Full Video & Instructions

  • 3. Fire Hydrant Circle

    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

    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, Weight
    1
    7reps
    2
    7reps
    3
    7reps
    4
    7reps
    Full Video & Instructions
Best Abductors Workouts With Bodyweight For Women | Fitbod Workout Generator