Outer hips exercise · body weight
Straight Leg Outer Hip Abductor
The straight leg outer hip abductor is a bodyweight exercise that targets the outer hips (abductors), with the glutes and hamstrings assisting.
- Target muscle
- Abductors
- Also works
- Glutes, hamstrings
- Equipment
- Body weight
- Body part
- Upper legs
How to do the straight leg outer hip abductor
- Lie on your side with your legs straight and stacked on top of each other.
- Place your bottom arm under your head for support.
- Engage your core and lift your top leg as high as possible without rotating your hips or leaning backward.
- Pause for a moment at the top, then slowly lower your leg back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
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 hamstrings work as secondary muscles. See all hip abductor exercises or every bodyweight exercise.
