Exercise guide · Beginner · Compound
Straight Leg Outer Hip Abductor: How to Do It & Muscles Worked
The straight leg outer hip abductor is a bodyweight exercise performed lying on your side, targeting the hip abductor muscles. It helps strengthen the outer thighs and hips, and also engages the glutes and hamstrings.
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings
- Equipment
- Body Weight
- Level · type
- Beginner · Compound
How to do the straight leg outer hip abductor
- Step 1: Lie on your side with your legs straight and stacked on top of each other.
- Step 2: Place your bottom arm under your head for support.
- Step 3: Engage your core and lift your top leg as high as possible without rotating your hips or leaning backward.
- Step 4: Pause for a moment at the top, then slowly lower your leg back down to the starting position.
- Step 5: Repeat for the desired number of repetitions, then switch sides.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Straight Leg Outer Hip Abductor alternatives
More exercises that train the glutes as their main target:
-
Assisted Lying Glutes Stretch
Glutes · Assisted · Beginner stretch -
Assisted Lying Gluteus and Piriformis Stretch
Glutes · Assisted · Beginner stretch -
Band Bent-over Hip Extension
Glutes · Band · Beginner compound -
Band Hip Lift
Glutes · Band · Beginner compound -
Band Lying Hip Internal Rotation
Glutes · Band · Beginner compound -
Band Pull Through
Glutes · Band · Beginner compound -
Band Seated Hip Internal Rotation
Glutes · Band · Beginner compound -
Band Squat
Glutes · Band · Beginner compound
More glutes exercises
-
Barbell Deadlift
Glutes · Barbell · Intermediate compound -
Barbell Front Squat
Glutes · Barbell · Intermediate compound -
Barbell Back Squat
Glutes · Barbell · Intermediate compound -
Barbell Glute Bridge
Glutes · Barbell · Intermediate compound -
Barbell Romanian Deadlift
Glutes · Barbell · Intermediate compound -
Dumbbell Romanian Deadlift
Glutes · Dumbbell · Intermediate compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.