Hip abductors and adductors: exercises for outer hips and inner thighs

What this exercise trains

The outer hip muscles help move the thigh outward and control the pelvis; the inner thigh muscles help draw the leg inward. Training both actions broadens a programme that otherwise contains only straight-ahead squats and hinges.

Machines make it straightforward to add focused sets with adjustable resistance. Floor exercises offer control practice with little equipment. The Copenhagen hold combines inner-thigh and trunk work, with a longer lever that calls for a more gradual progression.

Clamshell

Lying on your side with bent knees gives a small hip-rotation movement with little equipment. It is useful for controlled accessory work or learning to keep the pelvis still. Opening the knee farther by rolling backward does not add the intended movement.

1. Lie on your side with hips and knees bent, stacking your pelvis and keeping feet together.
2. Lift the top knee without rolling backward, pause briefly, then lower slowly; use only the range your pelvis can keep steady.

Technique points to remember

Move the leg sideways with the pelvis and torso steady. Rotating or swinging creates extra travel by compensation; reduce resistance or range.

Start easier, progress deliberately

Use hand support for cable balance and adjust the seat on machines. For side-lying work, start without added weight and stack the pelvis.

Where this exercise fits in your workout

After squats or leg presses, add direct work for your inner thighs or outer hips. Choose by direction: bringing the legs together trains adductors; moving them outward trains abductors.

Warm up with easier sets before these working sets.

Hip Adduction

An adduction machine or cable resists drawing the leg toward the middle of the body. It offers direct inner-thigh work that is easy to dose. Start in a comfortable opening and avoid letting the resistance force a wider range than you control.

1. Sit in the machine with inner thighs against the pads and choose a comfortable starting width.
2. Bring your legs together smoothly, then open slowly; keep your back supported and avoid bouncing at the widest position.

Hip Abduction

Moving the leg outward against a machine, cable or band provides targeted outer-hip work. It can be added after larger leg movements. Pelvis position and equipment change the task, so record the version instead of comparing all abduction loads together.

1. Sit with the outside of your knees or thighs against the machine pads and feet supported.
2. Press your legs apart, pause briefly and return slowly; keep your pelvis still and use a range that does not lift you from the seat.

Copenhagen Plank

The upper leg rests on a support while the inner thigh helps suspend the body sideways. It combines adductor and trunk work in a demanding hold. Supporting nearer the knee shortens the lever; progress toward ankle support only after controlled shorter-lever holds.

1. Start with your upper knee supported on a stable bench and your lower forearm on the floor.
2. Lift your hips into a straight side plank, keeping your shoulder over your elbow; progress to ankle support later.