Hip abductor exercises
The 8 staple movements, taken from the 3,215 exercise guides in the SETR app: technique, recommended volume, cues and classic mistakes.
The hip abductors, mainly the glute medius and minimus, take the leg out to the side and keep the pelvis level with every step. When they are weak the knee caves inwards in squats and running. A few sets at the end of a session is enough, on a machine, a cable or just a band.
1. Hip abduction machine
- Sets
- 3-4
- Reps
- 10-15
- Tempo
- 3-0-1-0
- Equipment
- Machine
- Level
- Beginner
- Muscles worked
- Abductors
How to do it
- Sit in the machine, legs inside the pads, back braced against the backrest.
- Grab the side handles to stabilize your torso.
- Push your legs outward against the resistance of the pads.
- Return to the starting position with control.
Tips
- Keep your back pressed against the backrest throughout the set.
- Hold a firm squeeze in the open position before returning.
- Avoid helping yourself by pushing with your torso.
Mistakes to avoid
- Using torso momentum to help spread your legs.
- Letting the weight snap your legs back inward.
- Shortening the range by not pushing far enough outward.
2. Cable hip abduction
- Sets
- 3-4
- Reps
- 10-15
- Tempo
- 3-0-1-0
- Equipment
- Cable
- Level
- Beginner
- Muscles worked
- Abductors
How to do it
- Attach an ankle cuff to the low pulley and strap it to the leg furthest from the machine.
- Stand on the leg closest to the machine, torso stable.
- Move your loaded leg out to the side, away from the machine, against the pulley's resistance.
- Return to the starting position with control.
Tips
- Keep your hips facing forward, without rotating them to gain range.
- Hold on to the machine frame for balance if needed.
- Squeeze your glute medius hard at the end of the movement.
Mistakes to avoid
- Tilting your torso to the side to help the movement.
- Using too heavy a load that prevents a controlled movement.
- Letting the pulley pull your leg back too quickly.
3. Banded lateral walk
Band Lateral Walk
- Sets
- 3-4
- Reps
- 10-15
- Tempo
- 3-0-1-0
- Equipment
- Resistance Band
- Level
- Beginner
- Muscles worked
- Abductors · secondary : Glutes, Quads
How to do it
- Place a band around your ankles or just above your knees.
- Lower into a half squat, chest high, feet hip-width apart.
- Take a wide step to the side while keeping tension on the band, then bring your other foot in.
- Take several steps to one side, then come back the same number of steps.
Tips
- Never let the band go fully slack between steps.
- Keep your toes pointing forward throughout the walk.
- Stay low: that's what keeps your glute medius under tension.
Mistakes to avoid
- Standing up as you move.
- Letting your knee cave in.
- Letting the band go slack between steps.
4. Monster walk
Resistance Band Monster Walk
- Sets
- 3-4
- Reps
- 10-15
- Tempo
- 3-0-1-0
- Equipment
- Resistance Band
- Level
- Beginner
- Muscles worked
- Abductors · secondary : Glutes, Quads
How to do it
- Place a band around your ankles or just above your knees, feet hip-width apart.
- Lower into a quarter squat and hold that height for the whole set.
- Take a big diagonal step forward, pushing your knee outward against the band.
- Keep stepping, alternating legs, without letting the band go slack.
Tips
- The band should never go slack: keep constant tension.
- Place it at your ankles to make it harder, above your knees to make it easier.
- Stay low from the start to the end of the set.
Mistakes to avoid
- Standing up and letting the band go slack.
- Letting your knees cave inward with every step.
- Taking steps that are too short.
5. Clamshell
Side Lying Clam
- Sets
- 3-4
- Reps
- 10-15
- Tempo
- 3-0-1-0
- Equipment
- Bodyweight
- Level
- Beginner
- Muscles worked
- Abductors · secondary : Glutes
How to do it
- Lie on your side, knees bent at 45°, hips and shoulders stacked.
- Heels in line with your glutes, head resting on your bottom arm.
- Open your top knee as high as you can without moving your pelvis.
- Slowly close, keeping your heels touching.
Tips
- The only movement is at your hip: your trunk stays completely still.
- Deliberately squeeze your glute medius at the end of the opening.
- Long sets: 15 to 20 reps per side works well.
Mistakes to avoid
- Tipping your pelvis back to gain range.
- Separating your heels as you open.
- Going fast at the expense of real range.
6. Standing hip abduction
- Sets
- 3-4
- Reps
- 10-15
- Tempo
- 3-0-1-0
- Equipment
- Bodyweight
- Level
- Beginner
- Muscles worked
- Abductors
How to do it
- Stand on one leg, with one hand on a support for balance if needed.
- Keep your torso upright and facing forward.
- Move your other leg out to the side, without rotating your hips.
- Lower with control back to the starting position.
Tips
- Keep your hips and shoulders lined up facing forward throughout the movement.
- Squeeze your glute medius at the end of the movement rather than just lifting your leg.
- Keep a slight bend in your standing knee.
Mistakes to avoid
- Rotating your hips to gain range.
- Leaning your torso to the side to raise your leg higher.
- Using momentum instead of a controlled movement.
7. Side-lying leg raise
Lying Leg Abduction
- Sets
- 3-4
- Reps
- 10-15
- Tempo
- 3-0-1-0
- Equipment
- Bodyweight
- Level
- Beginner
- Muscles worked
- Abductors · secondary : Glutes
How to do it
- Lie face down, forehead resting on your hands, legs straight and together.
- Squeeze your glutes to lock your pelvis to the floor.
- Move one straight leg out to the side, sliding it just above the floor.
- Slowly bring it back next to your other leg and alternate.
Tips
- Keep the hip on your working side pressed to the floor as your leg opens.
- Your foot stays horizontal: don't let it turn outward.
- A modest range but a firm squeeze at the end of the movement.
Mistakes to avoid
- Lifting your hip off the floor to open further.
- Bending your knee as your leg moves out.
- Dragging your foot on the floor instead of keeping it active.
8. Glute bridge with abduction
Bridge Hip Abduction
- Sets
- 3-4
- Reps
- 10-15
- Tempo
- 3-0-1-0
- Equipment
- Bodyweight
- Level
- Beginner
- Muscles worked
- Glutes, Abductors · secondary : Hamstrings
How to do it
- Lie on your back, knees bent, feet flat on the floor hip-width apart, band around your knees.
- Push through your heels to lift your hips into a full bridge.
- Holding the bridge, push your knees outward against the band.
- Bring your knees back in, then lower your hips under control.
Tips
- Keep your hips high and level while your knees move apart.
- Squeeze your glutes at the top of the bridge before you even spread your knees.
- Keep a slow rhythm — it's a combined movement that requires control.
Mistakes to avoid
- Letting your hips drop as your knees move apart.
- Arching your lower back excessively instead of driving from your glutes.
- Jerking your knees apart instead of moving under control.
Tempo is read in seconds: lowering, pause at the bottom, lifting, pause at the top. “3-1-1-0” means three seconds down, a one-second pause, one second up, then straight into the next rep.
How to combine them
There is no need to do them all in one session. Two or three exercises per muscle are enough: a heavy compound lift first, while you are fresh, then one or two more targeted moves.
Aim for roughly 10 to 20 sets per muscle per week, spread over two sessions, with sets taken to within 1 to 3 reps of failure. Beyond that, fatigue grows faster than results.
Keep the same main lifts for at least eight weeks: it is the only way to tell whether you are genuinely progressing.
59 exercises for this muscle in the app