Outer hips exercise · body weight
Side Hip Abduction
The side hip abduction is a bodyweight exercise that targets the outer hips (abductors), with the glutes and quadriceps assisting.
- Target muscle
- Abductors
- Also works
- Glutes, quadriceps
- Equipment
- Body weight
- Body part
- Upper legs
How to do the side hip abduction
- Stand with your feet shoulder-width apart and your hands on your hips.
- Shift your weight to one leg and lift the opposite leg out to the side, keeping it straight.
- Pause for a moment at the top, then slowly lower your leg back down to the starting position.
- Repeat on the other side.
- Continue alternating sides for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the outer hips (abductors). The glutes and quadriceps work as secondary muscles. See all hip abductor exercises or every bodyweight exercise.
