A Human Web
Join

Exercises

Hip abductor exercises

The hip abductors lift the leg out to the side and keep the pelvis level when you stand on one foot. Side-lying raises, clamshells and band walks train them.

9 moves9 with 3D demosBeginner 8Advanced 1

Beginner hip abductor exercises 8

Clamshell demonstrated on the 3D figure3D demoClamshellBeginner · No equipmentHip abduction machine demonstrated on the 3D figure3D demoHip abduction machineBeginner · Strength machineLateral band walk demonstrated on the 3D figure3D demoLateral band walkBeginner · A bandSide-lying leg raise demonstrated on the 3D figure3D demoSide-lying leg raiseBeginner · No equipmentSingle-leg stand demonstrated on the 3D figure3D demoSingle-leg standBeginner · A wallStanding band hip abduction demonstrated on the 3D figure3D demoStanding band hip abductionBeginner · A band + An anchor pointMonster Walk demonstrated on the 3D figure3D demoMonster WalkBeginner · A bandThigh Abductor demonstrated on the 3D figure3D demoThigh AbductorBeginner · Strength machine

Advanced hip abductor exercises 1

Side plank with leg lift demonstrated on the 3D figure3D demoSide plank with leg liftAdvanced · No equipment

Workouts that use them

Also works the hip abductors

These train it as a secondary muscle.

More exercises

Questions people ask

What are good hip abductor exercises for beginners?

Start with moves graded easy, such as Clamshell, Hip abduction machine, Lateral band walk. There are 8 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do hip abductor exercises at home without equipment?

Yes. 4 of the 9 moves here need nothing but your body, a floor, a wall or a step, for example Clamshell, Side-lying leg raise, Single-leg stand.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.