Outer Hips Exercises & Stretches
3 exercises that target the outer hips, plus 3 more where it works as a supporting muscle. Each has an animated 3D demo you can rotate.
A 20-minute outer hips workout
What the plan builder would pick for your setup, guided set by set with timed rests. Your weights and reps stay on this device.
- Hip Abduction Machine4 × 10–15
- Side-Lying Hip Abduction4 × 10–15
- Side Plank4 × 20–30 s
Outer Hips
Gluteus medius & minimus · hip abductors
What it does
Lifts the leg out to the side and keeps the pelvis level when you stand on one leg. Weak abductors often show up as knees caving in.
How to train it
Side-lying abductions, banded walks and single-leg work like split squats.
Best exercises for your outer hips
Also works your outer hips
Not the main target in these, but a hard-working supporting muscle.
Stretches for your outer hips
Yoga poses and stretches that lengthen this muscle. They are good after training or at the end of the day.
