Best Advanced Abductors Workouts With Bodyweight

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About

This workout focuses on strengthening the abductors, which are key muscles located around the hips responsible for thigh movement away from the body.

The exercises leverage bodyweight, meaning they don't rely on equipment to add resistance but may include tools for positioning or support.

As an advanced level routine, it is tailored for individuals with more than four years of consistent workout experience to safely perform the heightened complexity and precision required.

Moves may involve intricate combinations or Olympic-style techniques, which challenge strength and coordination.

This set of exercises is suitable to be performed at home, making it accessible while offering effective training for targeted muscle groups.

Always consider personal skill and condition levels when attempting advanced routines to ensure safety and effectiveness.

The 3 Best Advanced Abductors Exercises with Bodyweight

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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
    10reps
    2
    10reps
    3
    10reps
    4
    10reps
    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
    10reps
    2
    10reps
    3
    10reps
    4
    10reps
    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