The seated
abductor exercise strengthens and develops the outer thigh muscles.
Read all about the seated adductor machine for the ideal complement to the seated
abductor exercise.
It is also possible to perform
the abductor exercise using a resistance band (pictured above).
Not exact matches
The clam is a great
exercise to isolate the
abductors of the hip, or the muscles surrounding the outer thighs.
The lateral band walking
exercise looks (and feels) pretty strange, but it's actually the perfect way to improve hip stability, strengthen the hip
abductors — particularly the gluteus medius — and increase stability of the knee joint.
The seated
abductor is an isolation
exercise for the outer thighs.
The lateral side step is a good
exercise to target the major hip
abductors.
Last but not least some extra
exercises that came as some runner ups were L - Sits, L - Sit Iron Crosses, Handstands Push ups, Squatting on the ends of the barbells for instability, and
abductor adductor
exercise in which you stand on the ends of the barbells and while using a spotter, spread your legs using abduction, and then squeeze your feet back together to a stand.
But this
exercise also stretches and works the stabilizers of the posterior chain, including the hip
abductors, gluteus maximus, and hamstrings.
So if you want to work your «outer thigh» you should do leg
exercises that work your quadriceps and hip
abductor muscles.
The first
exercise in the workout is the seated
abductor machine.
If you want a better butt and legs, you could go station to station doing hip
abductor, leg extensions, leg curls, and other butt isolation
exercises, or you could get under the bar and squat.
Stick to compound resistance
exercises and unilateral
exercises and you'll work your
abductors and adductors safely and you'll get much better results.
This very simple
exercise allows you to target your adductors (isometrically) and
abductors in the lateral movement pattern quickly and easily, while giving you the option to add substantial resistance, once your body is ready for it.
Read more about isolation
exercises for the legs in our articles about leg curls and leg extensions, and seated adductor and seated
abductor machines.