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Abductors

Outer hip — abduction work for hip stability and a balanced lower body.

Legs76 Exercises
Abductors — Muscle parts: Gluteus medius, Tensor fasciae latae (Front)Front
Abductors — Muscle parts: Gluteus medius, Tensor fasciae latae (Back)Back
Muscle parts
  • Gluteus medius
  • Tensor fasciae latae

Exercises that train the Abductors

How to train it

Train the Abductors with 2–4 of the movements above. Cover different angles, use 2–4 sets each in a 6–15 rep range, and progress the load over time. Pair primary lifts with assisting movements for complete development.

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Abductors FAQ

What are the best exercises for the Abductors?

Band Hip Abduction, Band Lying Hip Internal Rotation, Bent Knee Lying Twist and Bent Leg Side Kick (Kneeling) are among the most effective abductors exercises. Pair a heavy compound movement with one or two assistance exercises to train the abductors through its full range.

How often should you train the Abductors?

Training the abductors two to three times per week, with roughly 10–20 hard sets in total, works well for most lifters. Leave about 48 hours between demanding abductors sessions so the muscle can recover and grow.

Related muscles

Glutes

Glutes

Hip extension and abduction from thrusts, bridges and squats.

299 Exercises
Quadriceps

Quadriceps

Knee extension and squat-dominant leg work.

268 Exercises
Hamstrings

Hamstrings

Hip hinges and knee-flexion patterns for the back of the thigh.

227 Exercises
Adductors

Adductors

Inner thigh work from adduction, wide squats and lateral lunges.

131 Exercises
Calves

Calves

Ankle extension and lower-leg stability.

144 Exercises
Tibialis

Tibialis

Front shin — dorsiflexion work for knee health and balanced lower legs.

9 Exercises