Abductors Workouts

Abductor-focused workouts that combine direct hip-abduction loading with lateral unilateral patterns to build outer-hip strength, improve frontal-plane control, and progress effort safely over time.
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Workout 1

5 exercises16 sets

Hip Abductor Strength and Stability Workout

Abductors, Glutes, Quadriceps, Hamstrings

A focused abductors template using machine, band, dumbbell, bodyweight, and barbell work to train hip abduction strength, lateral control, and progressive overload.

  1. 1
    Machine Hip Abduction
    anatomy
    1Exercise

    Machine Hip Abduction

    Rest 1m 15s

    • 115 reps x 45 kgRIR 3
    • 212 reps x 55 kgRIR 2
    • 310 reps x 65 kgRIR 1

    Drive knees outward with a 1-second squeeze at peak abduction and avoid rocking the torso to move the stack.

  2. 2
    Lateral Band Walks
    anatomy
    2Exercise

    Lateral Band Walks

    Rest 45s

    • 120 reps x 0 kgRIR 3
    • 220 reps x 0 kgRIR 2
    • 324 reps x 0 kgRIR 2

    Maintain slight hip hinge, toes forward, and constant band tension. Avoid feet snapping together between reps.

  3. 3
    Dumbbell Curtsy Lunge
    anatomy
    anatomy
    3Exercise

    Dumbbell Curtsy Lunge

    Rest 1m 30s

    • 112 reps x 20 kgRIR 3
    • 210 reps x 25 kgRIR 2
    • 38 reps x 30 kgRIR 1

    Step diagonally with controlled depth and keep front-knee tracking stable; do not twist through the lumbar spine.

  4. 4
    Lateral Lunge
    anatomy
    anatomy
    4Exercise

    Lateral Lunge

    Rest 1m 15s

    • 112 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 314 reps x 0 kgRIR 2

    Sit into the moving hip while keeping the opposite leg long, heel down, and chest tall.

  5. 5
    Barbell Hip Thrust
    anatomy
    5Exercise

    Barbell Hip Thrust

    Rest 2m

    • 112 reps x 95 kgRIR 3
    • 210 reps x 115 kgRIR 2
    • 38 reps x 135 kgRIR 1
    • 48 reps x 145 kgRIR 1

    Keep ribcage stacked, chin tucked, and pause at top lockout without lumbar overextension.