Bodyweight Knee Tuck Hip Abduction
Targets the glute medius and hip abductors with a combined tuck and open pattern.
Glutes & HipsBeginnerStrengthAbduction
At a glance
| Muscles worked | Primary: glute medius. Secondary: hips |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Abduction |
| Sets & reps | 3 sets × 12-15 each side |
| Estimated calories burned | ~31 kcal |
| Equipment | None needed |
How to do it
- Start on all fours or in a supported position.
- Tuck the knee, then open the hip into abduction.
- Squeeze the side glute at the end range.
- Return with control.
- Complete reps then switch sides.
Coaching tips
Benefits
Targets the glute medius and hip abductors with a combined tuck and open pattern.
Common mistakes
Avoid rotating the pelvis or using momentum.
Make it harder
Add a resistance band or slow the tempo.
Make it easier
Reduce the range of motion.
Breathing
Exhale as you abduct, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 30 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.