Abductors Workouts With Barbells

Barbell-focused abductor workouts that combine wide-stance squatting, unilateral leg work, and hip-dominant loading with clear RIR targets, realistic kilogram load examples, and simple week-to-week progression.
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Set load units

Workout 1

4 exercises12 sets

Barbell Abductor Strength Template

Quadriceps, Hamstrings, Glutes, Lower Back

A lower-body session that emphasizes hip-abductor demand using barbell-only compounds with stable straight sets and practical load progression.

  1. 1
    Barbell Sumo Squat
    anatomy
    anatomy
    1Exercise

    Barbell Sumo Squat

    Rest 2m

    • 18 reps x 35 kgRIR 3
    • 28 reps x 35 kgRIR 2
    • 38 reps x 35 kgRIR 1

    Use a wider stance with toes slightly out, keep mid-foot pressure, and drive knees out on the ascent without collapsing inward.

  2. 2
    Barbell Hip Thrust
    anatomy
    2Exercise

    Barbell Hip Thrust

    Rest 2m

    • 110 reps x 55 kgRIR 3
    • 210 reps x 55 kgRIR 2
    • 310 reps x 55 kgRIR 1

    Tuck ribs slightly, keep chin neutral, and pause briefly at lockout without overextending the lower back.

  3. 3
    Barbell Reverse Lunge
    anatomy
    anatomy
    3Exercise

    Barbell Reverse Lunge

    Rest 1m 30s

    • 18 reps x 25 kgRIR 3
    • 28 reps x 25 kgRIR 2
    • 38 reps x 25 kgRIR 1

    Step back softly, keep front heel grounded, and avoid pelvis rotation as fatigue rises.

  4. 4
    Barbell Sumo Deadlift
    anatomy
    anatomy
    4Exercise

    Barbell Sumo Deadlift

    Rest 2m 30s

    • 16 reps x 65 kgRIR 3
    • 26 reps x 65 kgRIR 2
    • 36 reps x 65 kgRIR 1

    Set lats before pull, wedge hips toward the bar, and push the floor apart to keep knees and hips synchronized.