* Stretching exercises are not included in this list!

Abductor Exercises / Workouts At Home

Side Step-up

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

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

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

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

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

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

HumanmusclesmusclesStarting PositionExecution
muscle:Abductors, Glutes
required:Resistance Band
level:Easy
type:Strength
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Side-to-Side Bench Jumps

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

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

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