5 Most Favorite Abductor Exercises to Increase Hip Strength {BONUS ADDED}

Back pain, poor posture, and missing mind-muscle connection? Abductor exercises can save you from a lifetime of improper gait and stabbing back pain!

Abductor exercises strengthen your hip muscles and stabilize your pelvic floor.

Abductor exercises target your abductor muscles:

• Gluteus medias
• Gluteus minimus

These muscles are located on the sides of the hips and are responsible for abduction — the movement of your leg away from the body’s midline.

Abductor strength aligns the lower body during walking, running, and standing.

Weak abductors lead to knee valgus (inward collapse of the knees) and poor hip stability.

Perform these top abductor exercises for hip strength training:

1. Side-Lying Leg Raises:

• How to Do It:
• Lie on your side with your bottom leg slightly bent for stability.
• Keep your top leg straight and lift it toward the ceiling.
• Lower the leg back down without letting it touch the ground.
• Tip: Wear a resistance band to increase exercise intensity.
• Target Muscles:
• Mainly targets the gluteus medius and minimus.

2. Clamshells:

• How to Do It:
• Lie on your side with knees bent, stacking hips and shoulders.
• Keeping your feet together, open your top knee, then close it.
• Maintain tension on the side of your hips throughout the movement.
• Tip: Wear a resistance band to increase exercise intensity.
• Target Muscles:
• Focuses on the gluteus medius.

3. Standing Hip Abduction:

• How to Do it:
• Stand tall with feet hip-width apart.
• Lift one leg straight out to the side.
• Control the movement and return to the starting position.
• Tip: Wear a resistance band to increase exercise intensity. You can also wear a cable machine ankle strap to perform standing cable hip abductions.
• Target Muscles:
• Engages the gluteus medius and minimus.

4. Banded Lateral Walks:

• Instructions:
• Place a resistance band around your ankles.
• Assume a quarter-squat position.
• Take small steps sideways, maintaining tension on the band.
• Target Muscles:
• Works the entire hip abductor complex.

5. Hip Thrusts:

• How to Do It:
• Sit on the ground with your back against a bench.
• Place a barbell or weight on your hips.
• Drive through your heels, lifting your hips towards the ceiling.
• Target Muscles:
• Primarily targets the glutes, including the gluteus medius.

Tips for Effective Abductor Strength Training:

• Perform 3 sets of 10–15 repetitions for each abductor exercise.
• Gradually increase resistance or difficulty as you get stronger.
• Focus on controlled movements to maximize muscle engagement.
• Include these exercises in your routine 2–3 times per week for optimal results.

Suggested Read: Strength Training 101 | The Ultimate Guide to Get Started

Originally Published at AQFSports