* Stretching exercises are not included in this list!

Abductor Exercises / Workouts At Home

Side Step-up

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Abductors
auxiliary muscles:Calves, Adductors
required:Bench / Seat
optional:Kettlebells (2), Backpack, Medicin Ball, Dumbbells (2)
level:Normal
type:Strength, Cardio
More exercise details

Side Leg Raise, Standing

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Abductors
auxiliary muscles:Glutes, Adductors
required:Nothing
optional:Dumbbell, Seat, Kettlebell, Resistance Band, Weight Cuffs
level:Easy
type:Strength
More exercise details

Side Star Plank

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Obliques, Abductors
auxiliary muscles:Lower Back, Glutes
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength - isometric
More exercise details

Sit Outs

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Adductors, Abductors, Glutes, Deltoids, Rectus Abdominis, Obliques
auxiliary muscles:Trapezius, Lower Back, Teres Muscles, Hamstrings
required:Nothing
optional:Weight Cuffs
level:Hard
type:Strength
More exercise details

Donkey Whips

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Abductors, Glutes
auxiliary muscles:Lower Back, Adductors
required:Nothing
optional:Fitness Mat, Weight Cuffs
level:Normal
type:Strength
More exercise details

Monster Walk

HumanmusclesmusclesStarting PositionExecution
muscle:Abductors, Glutes
required:Resistance Band
level:Easy
type:Strength
More exercise details

Curtsy Lunge

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Abductors, Quadriceps, Glutes, Adductors
auxiliary muscles:Calves, Hamstrings
required:Nothing
optional:Dumbbells (2), Backpack, Kettlebell, Medicin Ball, Kettlebells (2), Dumbbell
level:Normal
type:Strength
More exercise details

Thigh Press, Seated

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Biceps, Pectoralis Major, Abductors, Glutes
auxiliary muscles:Triceps
required:Bench / Seat
level:Easy
type:Strength - isometric
More exercise details

Plank Jumping Jacks

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Adductors, Abductors, Glutes, Rectus Abdominis, Obliques
auxiliary muscles:Hamstrings, Shins, Trapezius, Lower Back
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength, Plyometrics, Cardio
More exercise details

Side-to-Side Bench Jumps

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Adductors, Abductors, Glutes, Quadriceps, Hamstrings
auxiliary muscles:Pectoralis Major, Lower Back, Deltoids
required:Bench
optional:Weight Cuffs
level:Normal
type:Plyometrics, Cardio
More exercise details