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All exercises

Straight leg outer hip abductor

Beginner

Straight leg outer hip abductor is a isolation bodyweight exercise for the abductors, also working the glutes and hamstrings.

What it works

Primary muscle

Abductors

Also works

GlutesHamstrings

Equipment
Bodyweight
Movement
Legs
Type
Isolation
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Lie on your side with your legs straight and stacked on top of each other.
  2. 2Place your bottom arm under your head for support.
  3. 3Engage your core and lift your top leg as high as possible without rotating your hips or leaning backward.
  4. 4Pause for a moment at the top, then slowly lower your leg back down to the starting position.
  5. 5Repeat for the desired number of repetitions, then switch sides.

What to do instead

  • Lever seated hip abductionMachine
  • Resistance band seated hip abductionResistance band
  • Side hip abductionBodyweight
  • Resistance band shuttleResistance band
  • Side bridge hip abductionBodyweight

Harder variations

  • Side bridge hip abductionBodyweight
  • Resistance band seated hip abductionResistance band
  • Resistance band shuttleResistance band
Logged today · 1 min restStraight leg outer hip abductor

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