Pilates Motion Atlas
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PROTOTYPEFree prototype · being produced under the supervision of CoconeRu. Move, reviewed in stages
HIP ABDUCTORS

Hip abductors (side of the hip)

The outer hip. Involved in moving the leg sideways and supporting the pelvis on one leg.

Pilates Motion Atlas editorial teamHow the lessons are made, and sources
A schematic 3D view of Side-Lying Clam
One moment from the lesson model. Open 3D to inspect preparation and the movement before and after it.

Where is it?

The group of muscles at the upper outer buttock. The gluteus medius and minimus run from the outer pelvis to the bony point on the outer side of the thigh bone (greater trochanter). The tensor fasciae latae runs from the front outer pelvis, through the iliotibial band on the outer thigh, to the outer side of the shin bone.

Muscles included: gluteus medius, gluteus minimus and tensor fasciae latae

Main actions

  • Take the leg out to the side
  • Stop the pelvis dropping on the opposite side when you stand on one leg
  • Help rotate the hip inwards and outwards

Stretches that lengthen the hip abductors (3)

A schematic 3D view of Standing Iliotibial Band Stretch

Standing Iliotibial Band Stretch

Outer hip

A schematic 3D view of Assisted Lateral Hip Stretch
Assisted stretch

Assisted Lateral Hip Stretch

Gluteus medius region

A schematic 3D view of Side-Lying Lateral Hip Stretch
Assisted stretch

Side-Lying Lateral Hip Stretch

Tensor fasciae latae and outer hip

When it works in Pilates

They work in side-lying exercises such as Side-Lying Clam, Side-Lying Leg Lift and Side Kick, and in standing exercises where one leg supports you. Check that the pelvis does not roll backwards as the leg opens.

View Side-Lying Clam in 3D

Exercises with the hip abductors as a main muscle (8)

A schematic 3D view of Side-Lying Clam

Side-Lying Clam

Mat Pilates

Keep the feet together while opening the upper knee slowly from the hip.

A schematic 3D view of Side Lying Clamshell

Side Lying Clamshell

Reformer Pilates

Keep the foot supported while opening the upper knee from the hip.

A schematic 3D view of Kneeling Side Plank

Kneeling Side Plank

Reformer Pilates

Raise the upper arm and extend the leg on the same side outwards.

A schematic 3D view of Side Split

Side Split

Reformer Pilates

Open the legs from the hips while maintaining support through both feet.

A schematic 3D view of Standing Side Plank

Standing Side Plank

Reformer Pilates

Maintain trunk support while opening the upper arm towards the ceiling.

A schematic 3D view of One Leg Circle · Bent Support Leg

One Leg Circle · Bent Support Leg

Mat Pilates

Move the raised leg a little inwards to begin the circle.

A schematic 3D view of Bent Knee Opening

Bent Knee Opening

Mat Pilates

Open the selected knee a little outwards from the hip; let the foot roll slightly while maintaining mat contact.

A schematic 3D view of Side-Lying Leg Lift

Side-Lying Leg Lift

Mat Pilates

Lift the upper leg a little from the hip while keeping it long.

Exercises with the hip abductors in a supporting role (2)

Side Kick · Front and BackSide Bend Prep · Bent Knees

In daily life

They keep the pelvis level at the moment you stand on one leg as you walk, and on stairs going up and down.

About this page

The muscle descriptions are general anatomy, and bodies vary. They do not assess your body or promise any particular result. If you feel pain or discomfort, stop and talk to a qualified professional.

Sources, review and revision policy

Other muscles

DeltoidsPectoralis majorTricepsLatissimus dorsiSpinal extensorsAbdominalsGluteus maximusHip adductorsQuadricepsHamstringsCalf muscles