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Abductor exercises
Are you interested in specifically strengthening your abductor muscles? In our overview, we provide you with a variety of exercises to strengthen your outer thigh muscles. Whether you opt for lateral lunges or band walks, we offer different workouts to activate and shape your abductors.
Exercises for the abductors
Enhance and sculpt your outer thigh muscles with targeted exercises for the abductors. Within this comprehensive overview, we showcase a variety of options like Band Walks, lateral lunges, and leg raises to strengthen your abductors and develop a well-balanced leg musculature. Get your abductors in top shape!
Side leg raises while standing
When athletes prefer to target the development of their abductors through lateral leg raising while standing, the usual motion unfolds as a bodyweight exercise from an upright position. Lateral leg raising while standing introduces a pleasant variation into the training routine and is particularly suitable for athletes who have already practiced other exercises to strengthen their abductors.
Side leg raises while lying down
Lateral leg raising while lying down is frequently practiced, allowing athletes to focus on optimal movement execution from a stable starting position. The lying-down variation is thus the preferred method for leg raising to strengthen the abductors. The use of a Theraband can increase training intensity.
Spread your legs while sitting
Leg spreading while seated is a fitness exercise targeting the thigh abductors, involving the outward movement of the thighs to train various abductors. The use of a Theraband enables an effective increase in training stimulus. For athletes beginning to train this muscle group, leg spreading while seated is a straightforward choice.
Spread your legs while lying down
Leg spreading while lying down is a fitness exercise specifically aiming to strengthen the middle gluteal muscle, while also training the hip muscles and the small gluteal muscle as components of the abductors. Various variations of this exercise are available, and the intensity can be heightened with the use of a Theraband.
Leg raises with the armrest
Leg lifting with arm support presents a more challenging variation compared to the classic lateral leg lift. In addition to emphasizing the abductor muscles, it also stimulates the abdominal muscles secondarily. Since the lower arm in this exercise must bear almost the entire body weight, leg lifting with arm support proves to be more demanding than other variations.
Standing abductor machine
While the standing abductor machine is also ideal for training the abductors, this device is not widely available in this country, and therefore, only a few athletes in the gym can resort to this exercise variation. From a standing position, athletes lift their leg sideways. The training of both sides alternates, allowing for a stronger focus on the respective target musculature.
Abduction on the abduction machine (classic)
The exercise of abduction on the abduction machine is among the favored training methods to specifically strengthen the abductors. This isolation exercise is particularly popular among female athletes. Due to its simple execution, it is a safe option even for beginners.
Monster Walk
The Monstrous March is a highly regarded exercise among fitness enthusiasts aiming to train their abductors, thighs, and the middle gluteal muscle. Athletes have the option to choose between a lateral or forward movement. Additional training stimulus can be generated by using a Theraband during this exercise.
Cable abduction
The fitness exercise Abduction on the Cable Machine focuses as an isolation exercise on the outer part of the thighs. The training stimulus is directed specifically at the middle gluteal muscle, the musculus gluteus medius. Fitness enthusiasts can opt for this variation if they have access to a cable machine and an ankle strap.
Clamshell
The Seashell exercise is suitable for beginners due to its simple execution, aiming to specifically strengthen the abductors. The name of this exercise is derived from the leg movement, resembling the opening of a seashell. Since this exercise can be performed without equipment, the Seashell is ideal for a home workout. If the training stimulus needs to be increased, a Theraband can be used for the Seashell exercise.
Fire Hydrant Kicks / Dirty Dog
The so-called Fire Hydrant exercise is also known by the names Dirty Dog or Fire Hydrant. Regular execution of this exercise can not only target the training of the large gluteal muscle but also lead to increased stability in the lower back, resulting in a reduced risk of injury. As a bodyweight exercise, Dirty Dogs are ideal for a home workout.
Leg scissors
The Leg Scissors is a well-known exercise for training the lower abdominal muscles, adductors, and abductors. Lie on your back for this exercise. Your legs are lifted almost completely straight into the air. Then move your legs in a scissor-like motion from left to right. This creates a targeted muscle stimulus, especially in the lower part of the rectus abdominis as well as the adductors and abductors.