Women Abductors Workouts

Women abductor workouts built around direct hip-abduction training plus unilateral lower-body patterns to improve outer-hip strength, frontal-plane stability, and progressive lower-body capacity.
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Workout 1

5 exercises15 sets

Women Hip Abductor Strength and Control Workout

Abductors, Quadriceps, Glutes, Hamstrings

An abductors-focused session pairing machine abduction with unilateral squat/lunge patterns and hip extension work for balanced glute-med and lateral-chain development.

  1. 1
    Machine Hip Abduction
    anatomy
    1Exercise

    Machine Hip Abduction

    Rest 1m 15s

    • 112 reps x 36 kgRIR 3
    • 212 reps x 36 kgRIR 2
    • 312 reps x 36 kgRIR 1

    Drive knees outward, pause briefly at peak contraction, and keep hips anchored to the seat.

  2. 2
    Dumbbell Curtsy Lunge
    anatomy
    anatomy
    2Exercise

    Dumbbell Curtsy Lunge

    Rest 1m 30s

    • 110 reps x 10 kgRIR 3
    • 210 reps x 10 kgRIR 2
    • 310 reps x 10 kgRIR 1

    Step diagonally under control, keep torso tall, and avoid collapsing through the front knee.

  3. 3
    Lateral Lunge
    anatomy
    anatomy
    3Exercise

    Lateral Lunge

    Rest 1m 15s

    • 112 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 1

    Sit into the moving hip with heel down and neutral spine. Keep the non-working leg long and foot grounded.

  4. 4
    Barbell Hip Thrust
    anatomy
    4Exercise

    Barbell Hip Thrust

    Rest 2m

    • 18 reps x 55 kgRIR 3
    • 28 reps x 55 kgRIR 2
    • 38 reps x 55 kgRIR 1

    Keep ribcage stacked and pelvis controlled; pause briefly at top without lumbar overextension.

  5. 5
    Dumbbell Step Up
    anatomy
    5Exercise

    Dumbbell Step Up

    Rest 1m 30s

    • 110 reps x 8 kgRIR 3
    • 210 reps x 8 kgRIR 2
    • 310 reps x 8 kgRIR 1

    Drive through the full foot on the working leg and control descent. Avoid pelvis drop and knee valgus.