8 Abductors Exercises (All Equipment)

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Equipment	Exercises
Bodyweight	4	Browse all Bodyweight →

Ready-made abductors routines

Resistance Bands legs workout 9 exercises · full routine Machine legs workout 36 exercises · full routine

Best abductors exercises with no equipment

Nothing required but floor space.

Hip Circles (prone) beginner Lying Crossover expert Standing Hip Circles beginner Windmills intermediate

Beginner abductors exercises

Monster Walk Resistance Bands Thigh Abductor Machine

Common questions

What is the best abductors exercise?

There is no single best one — the right pick depends on your equipment and level. Of the 8 abductors exercises catalogued here, 1 are compound movements, which recruit the most muscle per set and are usually the highest-value place to start. Monster Walk is a common first choice.

How many abductors exercises can you do without equipment?

4 of the 8 abductors exercises here need no equipment at all, and 6 can be done with home-gym kit such as dumbbells, kettlebells or bands.

Where should beginners start with abductors training?

4 of these 8 exercises are rated beginner. Hip Circles (prone) is one of the more accessible entry points. Start with a movement you can control through a full range, then progress load or difficulty before adding volume.

All 8 abductors exercises

Hip Circles (prone) Bodyweight · beginner IT Band and Glute Stretch Other Equipment · intermediate Iliotibial Tract-SMR Foam Roller · intermediate Lying Crossover Bodyweight · expert Monster Walk Resistance Bands · beginner Standing Hip Circles Bodyweight · beginner Thigh Abductor Machine · beginner Windmills Bodyweight · intermediate

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Abductors exercises