Inner Thigh Push-out - Kneeling Hip Abduction
The inner thigh push-out kneeling hip abduction is performed from a kneeling position, lifting one knee out to the side. This targets the hip abductors and glute medius while challenging core stability and balance in the kneeling stance.
How to do it
- Kneel on both knees with your torso upright and core engaged.
- Shift your weight to one side and lift the opposite knee off the floor, extending the leg out to the side.
- Hold the raised position briefly, then return the knee to the floor.
- Repeat on the same side for the desired reps before switching.
- Maintain balance through your core throughout.
Form cues
- Keep your torso upright and avoid leaning to the side.
- Engage your core to maintain balance throughout the movement.
- Lift the knee outward with control rather than using momentum.
- Pause briefly at the top before returning to the floor.
Breathing: Inhale as you prepare to lift, and exhale steadily as you extend and lift your knee out to the side.
Common mistakes
- Leaning the torso sideways - this shifts the work away from your target muscles and reduces stability.
- Rushing the movement - using momentum prevents your outer hips and core from engaging properly.
- Holding your breath - tensing up makes balancing much harder, so keep your breathing steady.
Muscles worked
Primary: adductors. Secondary: glutes, abs.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per side, rest 60 s
Lose weight
3 sets × 12–15 reps per side, rest 45 s
Build muscle
3 sets × 8–12 reps per side, rest 60 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp knee discomfort from kneeling, place a soft pad or folded towel underneath.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I feel this in my lower back instead of my hips?
That usually happens if your torso is leaning or your core is not fully braced. Try tightening your stomach muscles and keeping your spine upright.
How many times a week can I practice this?
You can safely include this movement 2 to 3 times per week as part of a balanced home lower-body or core routine.
Do I need any equipment for this exercise?
No equipment is needed at all; this is a purely bodyweight exercise that relies on gravity and control.