PlanWorkouts

Exercise 1427 · REF mQ1tBXn

Straight Leg Outer Hip Abductor exercise animation

Straight Leg Outer Hip Abductor

Category
Upper Legs
Equipment
Body Weight
Target
Abductors

Keeping the leg straight during a hip abduction isolates the glute medius more directly than a bent-knee version, since there's no knee flexion to share the work with. It's a small, targeted movement often prescribed for hip and knee stability rather than mass. Control the lowering phase rather than letting the leg drop — that's where a lot of the benefit actually happens.

How to Do the Straight Leg Outer Hip Abductor

  1. Lie on your side with your legs straight and stacked on top of each other.
  2. Place your bottom arm under your head for support.
  3. Engage your core and lift your top leg as high as possible without rotating your hips or leaning backward.
  4. Pause for a moment at the top, then slowly lower your leg back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch sides.

Muscles Worked

The Straight Leg Outer Hip Abductor primarily targets the Abductors, with Glutes as the primary synergist muscle group, along with the Hamstrings.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Abductors Exercises

Lever Seated Hip Abduction Lever Seated Hip Abduction Leverage Machine · Abductors Resistance Band Seated Hip Abduction Resistance Band Seated Hip Abduction Resistance Band · Abductors Side Bridge Hip Abduction Side Bridge Hip Abduction Body Weight · Abductors Side Hip Abduction Side Hip Abduction Body Weight · Abductors

Equipment Alternatives

Don't have body weight? These target the same abductors with different equipment.

Lever Seated Hip Abduction Lever Seated Hip Abduction Leverage Machine · Abductors Resistance Band Seated Hip Abduction Resistance Band Seated Hip Abduction Resistance Band · Abductors

FAQ

What muscles does the Straight Leg Outer Hip Abductor work?
The Straight Leg Outer Hip Abductor primarily targets the abductors, with the glutes and hamstrings assisting.
What equipment do I need for the Straight Leg Outer Hip Abductor?
The Straight Leg Outer Hip Abductor is done with no equipment — just body weight.
What's a good alternative to the Straight Leg Outer Hip Abductor?
If you don't have access to the space or setup it needs, the Lever Seated Hip Abduction targets the same abductors using leverage machine instead.