10 Best Abductor Exercises at Home for Hip Strength

Hip Abductor Exercises at Home – Introduction

What are the best hip abductor exercises you can do at home to strengthen your hips?

Regarding hip training, most exercisers tend to focus on their gluteus maximus or glutes for short.

This is understandable, given that the glutes are the most prominent muscle of the hip complex.

However, as important as the glutes undeniably are, they aren’t the only muscle that controls your hips.

For starters, the adductor muscles are located toward the inside of your hips and thighs, and the hip flexors are found at the front.

This article reveals the best at-home exercises for the hip abductor muscles located toward the outside of your hip joint. 

Understanding the Hip Abductors

The hip abductors are responsible for moving the leg away from your body’s midline, known as abduction.

In contrast, the adductors on the inner thigh move the leg toward the midline of your body.

The main hip abductors include the following gluteal muscles:

• gluteus medius,
• gluteus minimus, and
• tensor fasciae latae (TFL).

The gluteus maximus, the largest muscle in the gluteal muscles group, is often mistakenly considered a hip abductor.

However, its primary function is hip extension, which involves moving the leg backward.

The gluteus maximus does assist in hip abduction but to a lesser extent than the other hip abductor muscles.

The TFL is located on the outer hip and works together with the gluteus medius and minimus to support the hip joint.

This small muscle is often overused and tight in individuals who sit for extended periods, leading to hip pain and dysfunction.

(Suggestion – stop sitting all day in your chair and make sure to get up every hour for 5 – 10 minutes of walking or calisthenic exercises!)

Hip Muscle Anatomy 101

To sum up: several muscles abduct the hip, which is the scientific term for lifting your leg out and away from the midline of your body.

Strengthening these muscles will give you a stronger, firmer, better-looking butt and more stable hips.

The abductors are especially active when you move or stand on one leg, as they have to work to stop your weight from shifting (or falling) sideways.

They’re strongly involved in walking, running, and jumping.

The primary hip abductor muscles are:

• The upper fibers of gluteus maximus – your main glute muscle
• Gluteus medius – located toward the top of your hip
• Gluteus minimus – located toward the middle of the hip

Gluteal muscles

• Tensor fasciae latae – aka the TFL is located on the side of your hip and thigh

Tensor fasciae latae (TFL) abductor muscle

Why Strengthen Your Hip Abductors?

Hip abductor strength is essential for maintaining the stability and function of the lower body.

Weak hip abductor muscles can lead to various problems, including knee valgus¹, hip pain, knee pain, lower back pain, and patellofemoral pain syndrome.²

When the hip abductor muscles are weak, the body compensates by relying on other muscles to perform movements that the hip abductors should be responsible for.

This can lead to overuse injuries in the compensating muscles and create imbalances in the body.

Strong hip abductors can also improve the range of motion and promote functional strength.

They play a significant role in stabilizing the pelvis during physical activity, allowing for more efficient movement patterns and reducing the risk of injury.

Hip abductor exercises, such as the side plank and other hip abduction exercises, can help strengthen the hip abductor muscles.

However, it’s important to note that the gluteus medius should not overshadow the hip abductors, as both muscles work together to stabilize the lower body.

In addition to the lower body, hip abductor strength can also impact your upper body.

Weak hip abductors can lead to compensations in the abdominal muscles, which can affect posture and overall function.

Overall, it’s clear that strong hip abductor muscles are essential for maintaining a healthy and functional body.

10 Best Abductor Exercises at Home

Here are ten of the best hip abduction exercises you can do at home.

While you won’t need any weights to do these exercises, you will need resistance bands for some of them.

As always, consult your doctor before starting any new exercise routine.

#1. Side-lying leg lift

This simple bodyweight exercise is ideal for beginners and anyone looking for an easy hip abductor exercise you can do anywhere and anytime.

However, despite its simplicity, this is still an effective exercise.

How to do it:

1. Lie on your side with your body and legs straight.
2. You can choose to keep your bottom leg straight or bend it at the knee, as in the video below.
3. Support your head on your outstretched or bent arm to avoid straining your neck.
4. Your hips and shoulders should be stacked.
5. Lift your uppermost leg up and back until your hip is abducted to around 45 degrees.
6. Lower your leg and repeat.
7. Roll over and do the same number of reps on the other side.

Foolproof side lying hip abduction

#2. Side plank and leg lift

Side planks are an effective core exercise, but side planks involve plenty of hip abductor work, too.

Combining side planks with a leg lift turns abductor engagement up to the max, and you’ll have to use both sides of your hips simultaneously.

How to do it:

1. Lie on your side and rest on your forearm and elbow.
2. Your body and legs should be straight, feet stacked.
3. Brace your core and lift your hips up so your body forms a perfect line.
4. Without lowering your hips, lift your top leg up until it’s abducted to around 45 degrees.
5. Lower your leg and repeat.
6. Roll over and do the same number of reps on the other side.

Side plank with leg lift

#3. Booty band hip thrust

Hip thrusts are an excellent glute exercise, but adding a booty or hip band makes it an equally effective hip abductor exercise.

If you don’t have time to train your various glute muscles separately, this exercise is for you!

How to do it:

1. Lie on your back with your legs bent and feet flat.
2. Put a booty band around your legs, just above or below your knees.
3. Drive your feet into the floor, push your knee outward, and lift your hips up toward the ceiling.
4. Lower your butt to the floor and repeat.
5. Keep pushing your knees apart throughout.

Banded glute bridge

#4. Mini band squat

Squats are one of the best exercises you can do for your lower body.

Entire workouts have been written about this mighty movement!

Doing squats with a hip band increases hip abductor engagement, making them an even more valuable exercise.

How to do it:

1. Put a hip band around your legs, just above or below your knees.
2. Stand with your feet roughly shoulder-width apart, toes turned slightly outward.
3. Push your knees out against the resistance of the band.
4. Bend your legs and squat down until your thighs are roughly parallel to the floor.
5. Keep pushing your knees outward.
6. Take care not to round your lower back.
7. Drive your feet into the floor and stand back up.
8. Continue for the desired number of reps.

Mini band squats

#5. Lateral walk with hip band

While booty band hip thrusts and squats are excellent exercises, some people prefer to focus on working just their hip abductors.

This could be the case if you have a weakness you want to fix or just want to fire up your abductors before moving on to a more demanding exercise.

Lateral walks with a hip band are an ideal exercise for these purposes.

How to do it:

1. Put a hip band around your legs, just above or just below your knees.
2. Bend your legs slightly, brace your core, and stand in good posture.
3. Take a step to the left and then back to the right.
4. Keep pushing your knees apart to maintain the tension on the band and your hip abductor muscles.
5. Alternatively, you can take several steps in each direction.

Tips for better lateral band walks

#6. Abductor-focused lateral wall squat

Standard wall squats are a great isometric quadriceps exercise.

This means your quads generate tension without changing length.

Isometric exercises are very joint-friendly and ideal for home workouts.

This variation is more hip abductor-focused and a great way to overload and strengthen these vital muscles.

How to do it:

1. Stand sideways onto a smooth, strong wall with your feet roughly shoulder-width apart.
2. Bend your innermost leg and rest your hip against the wall.
3. Using your outermost leg, push your hip against the wall as hard as possible.
4. Hold for the required duration, i.e., until you feel your muscles starting to tire, and then relax and swap sides.

Lateral wall squat Isometric exercise

#7. Standing resistance band hip abductions

Cable machine hip abductions are excellent hip exercises.

However, home exercisers can simulate this exercise with a simple resistance band.

Standing resistance band hip abductions isolate your outer hips and are also good for improving your balance.

How to do it:

1. Attach one end of a resistance band to a low anchor point.
2. Fix the other end around your ankle.
3. Stand with your working leg furthest from the anchor with the band in front of your supporting leg.
4. Use a chair back or similar for balance.
5. Lift your leg out and away from your body.
6. Lower your leg and repeat.
7. Increase your range of motion by crossing your working leg in front of your supporting leg.

Standing band hip abduction

#8. Lunges

Lunges are often seen as a glute or quadriceps exercise, which they are.

However, because they’re unilateral or single-leg exercises, they’re also great for your hip abductors.

You’ll need to use your abductors to stop your front knee from falling inward.

How to do it:

1. Stand with your feet together and arms by your sides.
2. Take a large step forward, bend your legs, and lower your back knee down to within an inch of the floor.
3. Push off your front leg and bring your feet back together.
4. Repeat on the opposite side.
5. Alternate legs for the required number of reps.

How to do lunges

#9. Single-leg Romanian deadlift

Like lunges, single-leg Romanian deadlifts involve using your abductors to stabilize your hips and knees.

You’ll definitely feel this exercise in your posterior chain, but your hip abductors also get a great workout.

Single-leg Romanian deadlifts are also good for developing better balance and mobility.

How to do it:

1. Stand with your feet together and your arms by your sides.
2. Shift your weight over onto one leg, and bend your knees slightly for support.
3. Hinging from your hips, lean forward and reach down toward the floor.
4. Extend your non-working leg out behind you for balance.
5. Try not to round your lower back.
6. Stand back up and repeat.
7. Continue for the prescribed number of reps and then switch sides.
8. Do this exercise next to a wall or handrail for balance if required.

How to do the single leg RDL – avoid these mistakes

#10. Fire Hydrants

Fire hydrants are a great exercise for targeting the hip abductor muscles.

The movement involves lifting your leg out to the side, similar to a dog lifting its leg on a hydrant, hence the name “fire hydrant exercise.”

This exercise can help improve your hip mobility, stability, and overall lower body strength.

How to do it:

• Start in a tabletop position with your hands and knees on the ground.
• From there, lift your left leg out to the side, keeping your knee bent at a 90-degree angle.
• Lower your leg back down and repeat on the other side.

How to do the fire hydrant exercise

Abductor Exercises at Home – Wrapping Up

Contrary to what many people believe, you don’t have to go to a gym to get fit or lose weight.

In fact, you can have a very effective workout at home using just your body weight or some resistance bands.

Home workouts are often more convenient than going to the gym, as you won’t have to waste time traveling or waiting for equipment.

You’ll also save a ton of money, as gym memberships can be expensive, and you’ll have to pay even if you don’t go.

Use these exercises in this article to strengthen and condition your hip abductor muscles in the comfort of your home.

Related Posts

• The 7 Best Resistance Bands for Building Muscle in 2024
• Reverse Lunges Muscles Worked, Benefits + How-To Exercise Guide
• 12 Best Leg Strengthening Exercises for Runners + Workout
• Best Calisthenic Leg Workout for Beginners at Home
• Sumo Deadlift vs. Conventional: Which Is Better for You?
• Isometrics Exercises: How to Build Strength Without Moving

Footnotes

¹ Effect of Weak Hip Abductors or External Rotators on Knee Valgus – Human Kinetics Journal

² Influence of the Hip on Patellofemoral pain syndrome (PFPS) – National Library of Medicine