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.
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 — good after training or at the end of the day.
