Abductor Exercises / Workouts At Home

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Side Step-up

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

exercise benefits and how to do Side Step-up

Side Leg Raise, Standing

muscles:	Abductors
auxiliary muscles:	Glutes, Adductors
		required:	Doable Without Equipment And Weights
		optional:	Resistance Band, Weight Cuffs, Dumbbell, Seat, Kettlebell
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Side Leg Raise, Standing

Sit Outs

muscles:	Adductors, Abductors, Glutes, Deltoids, Rectus Abdominis, Obliques
auxiliary muscles:	Trapezius, Lower Back, Teres Muscles, Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Sit Outs

Side Star Plank

muscles:	Obliques, Abductors
auxiliary muscles:	Glutes, Lower Back
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength - isometric

exercise benefits and how to do Side Star Plank

Donkey Whips

muscles:	Abductors, Glutes
auxiliary muscles:	Lower Back, Adductors
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Weight Cuffs
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Donkey Whips

Curtsy Lunge

muscles:	Adductors, Glutes, Quadriceps, Abductors
auxiliary muscles:	Hamstrings, Calves
		required:	Doable Without Equipment And Weights
		optional:	Medicin Ball, Kettlebells (2), Dumbbell, Backpack, Dumbbells (2), Kettlebell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Curtsy Lunge

Monster Walk

muscles:	Abductors, Glutes
		required:	Resistance Band
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Monster Walk

Side-to-Side Bench Jumps

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

exercise benefits and how to do Side-to-Side Bench Jumps

Plank Jumping Jacks

muscles:	Rectus Abdominis, Obliques, Adductors, Abductors, Glutes
auxiliary muscles:	Trapezius, Lower Back, Hamstrings, Shins
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength, Plyometrics, Cardio

exercise benefits and how to do Plank Jumping Jacks

Thigh Press, Seated

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

exercise benefits and how to do Thigh Press, Seated

Wrestler Squat

muscles:	Abductors, Glutes, Quadriceps, Hamstrings
auxiliary muscles:	Adductors, Lower Back
		required:	Doable Without Equipment And Weights
		optional:	Backpack, Fitness Mat
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Wrestler Squat

Lateral Leg Raise

muscles:	Abductors
auxiliary muscles:	Adductors, Glutes
		required:	Resistance Band
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Lateral Leg Raise

Sliding Leg Adduction And Abduction In Plank Position

muscles:	Adductors, Abductors, Glutes, Rectus Abdominis
auxiliary muscles:	Trapezius, Lower Back, Obliques, Hamstrings
		required:	Towel
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Sliding Leg Adduction And Abduction In Plank Position

Snap-up

muscles:	Rectus Abdominis, Glutes, Obliques, Adductors, Abductors
auxiliary muscles:	Shins, Hamstrings, Trapezius, Lower Back
		required:	Medicin Ball / Stool
		optional:	Weight Cuffs
		fitness level:	Hard
		exercise type:	Plyometrics

exercise benefits and how to do Snap-up

Pendulum

muscles:	Glutes, Rectus Abdominis, Lower Back, Abductors, Obliques
auxiliary muscles:	Quadriceps, Triceps, Hamstrings, Adductors, Deltoids
		required:	Doable Without Equipment And Weights
		optional:	Seat, Exercise Ball, Weight Cuffs, Bench
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Pendulum