How to do the Straight Leg Outer Hip Abductor
Straight Leg Outer Hip Abductor is a beginner multi-joint compound pushing exercise targeting the Abductors in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.
Straight Leg Outer Hip Abductor demonstration · © GymiaFit
Straight Leg Outer Hip Abductor at a glance
- Primary muscles
- Abductors
- Secondary muscles
- Glutes, Hamstrings
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Straight Leg Outer Hip Abductor step by step
- 1Lie on your side with your legs straight and stacked on top of each other.
- 2Place your bottom arm under your head for support.
- 3Engage your core and lift your top leg as high as possible without rotating your hips or leaning backward.
- 4Pause for a moment at the top, then slowly lower your leg back down to the starting position.
- 5Repeat for the desired number of repetitions, then switch sides.
Straight Leg Outer Hip Abductor — questions
What muscles does the Straight Leg Outer Hip Abductor work?
The Straight Leg Outer Hip Abductor primarily targets the Abductors. It also recruits the Glutes, Hamstrings as secondary movers.
What equipment do I need for the Straight Leg Outer Hip Abductor?
None — the Straight Leg Outer Hip Abductor uses your bodyweight only, so it works at home with nothing but floor space.
Is the Straight Leg Outer Hip Abductor suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Straight Leg Outer Hip Abductor?
Side Bridge Hip Abduction, Side Hip Abduction, Resistance Band Seated Hip Abduction train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Straight Leg Outer Hip Abductor demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.