Outer hips exercises in 3D

The outer hips: Gluteus medius and minimus, tensor fasciae latae

The muscles on the outside of the hip: the gluteus medius and minimus, and the tensor fasciae latae at the front, which pulls on the IT band — the long strip of tendon down the outside of the thigh.

What the outer hips do

• Lift the leg out to the side (abduction)
• Keep the pelvis level when walking, running and standing on one leg
• Stop the knee collapsing inward on landing and in squats

The 4 best outer hips exercises

Each one is shown on the 3D figure above, position by position, with the outer hips lit red. Tap one to watch it.

Fire hydrant

Beginner · Bodyweight · works outer hips, with help from the glutes and abs. Typical: 3 × 8–12 each side. Watch it in 3D

1. Kneel on all fours with a flat back.
2. Keeping the knee bent, lift one leg out to the side as high as you can without tipping your body.
3. Lower slowly. Switch legs after the set.

Keep in mind: Body stays level — only the leg moves; Knee and foot rise together; Slow. Avoid: leaning the body away; rushing; arching the back.

Clamshell

Beginner · Bodyweight, Resistance band · works outer hips, with help from the glutes. Typical: 3 × 8–12 each side. Watch it in 3D

1. Lie on your side with your hips and knees bent and your heels in line with your back.
2. Keep your feet together and lift your top knee as far as you can without rolling your hips back.
3. Lower slowly. Add a band above the knees to make it harder. Switch sides.

Keep in mind: Hips stacked — do not roll back; Feet stay touching; Squeeze the side of the hip. Avoid: rolling the pelvis back; rushing; opening only a little.

Side-lying leg raise

Beginner · Bodyweight · works outer hips, with help from the glutes and obliques. Typical: 3 × 8–12 each side. Watch it in 3D

1. Lie on your side with your legs straight and stacked, head resting on your lower arm.
2. Keeping your toes pointing forward, lift your top leg about 40°.
3. Lower slowly without letting it rest. Switch sides after the set.

Keep in mind: Toes forward, heel leads; Hips stacked; Slow. Avoid: turning the toes up (works the front of the hip); rolling back; swinging the leg.

Banded lateral walk

Beginner · Resistance band · works outer hips, with help from the glutes and quads. Typical: 3 × 8–12. Watch it in 3D

1. Put a band just above your knees (or around your ankles for more resistance).
2. Sit into a quarter squat with your feet hip-width apart.
3. Step sideways with one foot, then follow with the other, keeping tension in the band.
4. Take 10–15 steps one way, then go back the other way.

Keep in mind: Stay low and level; Knees push out against the band; Toes forward. Avoid: standing up between steps; knees caving in; feet coming together and losing tension.

Exercises where the outer hips help

These train other muscles first, but the outer hips work alongside them:

• Side plank (bodyweight)
• Bulgarian split squat (dumbbells, bench)
• Step-up (dumbbells, bench)
• Copenhagen plank (bodyweight, bench)
• Single-leg Romanian deadlift (dumbbells)

How to train the outer hips

• Side-lying leg raises, clamshells and band walks train them directly.
• Single-leg exercises train them as they work: hold the pelvis level.
• Keep the toes pointing forward in side raises; turning them up shifts work to the front of the hip.

Questions

Other muscles: Glutes · Inner thighs · Quads · Hamstrings · Hip flexors · Calves · Shins · All muscles

General fitness information for healthy adults, not medical advice.