Inner Thigh Push-out – Kneeling Hip Abduction
The inner thigh push-out kneeling hip abduction is a glute and hip abductor exercise performed from a kneeling position. Lifting the knee outward targets the glute medius and hip abductors while the kneeling position engages the core for stability.
How to do it
- Begin in a kneeling position with your hips stacked over your knees.
- Abduct one knee outward, lifting it away from the midline of your body.
- Pause at the top, feeling the activation through the outer hip and glute.
- Return the knee to the starting position in a controlled manner.
- Repeat for the desired reps before switching sides.
Form cues
- Keep your hips stacked directly over your knees.
- Brace your core gently to prevent your lower back from arching.
- Lift your knee outward using only your outer hip and glute.
- Pause for a second at the top of the lift.
- Lower your leg slowly back to the starting position.
Breathing: Exhale as you lift your knee outward, and inhale as you return to the starting position.
Common mistakes
- Leaning the torso to the side, which shifts work away from the targeted hip muscles.
- Rushing through the movement using momentum instead of controlled muscle engagement.
- Arching the lower back, which reduces core stability and strains the spine.
Muscles worked
Primary: adductors. Secondary: glutes, abs.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per side, rest 60 seconds
Lose weight
3 sets × 12–15 reps per side, rest 45 seconds
Build muscle
3 sets × 10–12 reps per side, rest 60 seconds
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp hip or knee pain, ease off and choose a gentler option.
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?
Make sure your core is lightly engaged and avoid leaning your torso as you lift your leg.
How often can I do kneeling hip abductions?
You can safely perform this movement 2 to 3 times per week as part of your lower-body routine.
Can I do this exercise if I have knee discomfort?
If kneeling irritates your knees, try placing a soft towel or mat underneath them, or switch to a seated alternative.