A series of different hip abductor exercisesīy the end of this article, you will understand how you can include hip abduction exercises as a part of your regular workout routine.The muscles worked during hip abduction exercises.In the rest of this article, we are going to dig into three major points: These exercises are also great for those who experience low back, hip or knee pain or are seeking to prevent pain before it occurs. Through hip abductor exercises, you will get a tighter, more toned backside, stronger hips, and even stronger, more stable knees. When working out your glutes and your lower body, it is important to place focus on this often forgotten muscle group. You want to hold for 3-5 seconds and then you want to lower back down.Īgain you’re going to repeat anywhere from 10-15 repetitions or whatever the recommendation is from your physical therapist.Hip abduction exercises work three primary muscles, which together, move the leg away from the body, improve balance, and provide stability. This is a very, very targeted exercise, not a very big motion. You also want to make sure that you’re not moving in your trunk as you do this exercise. So you want to start with a little bit higher lift, and just lift and lower.
If you are, you might be going a little bit too low. You shouldn’t be feeling this on your knee or your inner thigh. You shouldn’t be feeling this in your back. When you do that, what you should be feeling is you should be feeling your butt muscles working really hard as you do this exercise. You want to make sure that your heel is just slightly behind your trunk.Īnd then, what you’re going to do is you’re going to gently lift and lower. Because if you were to look straight down, what you wouldn’t want to see is you wouldn’t want your leg to be in front of your body. And you also want to bring your leg just slightly behind the body. So you just kind of pull your heel a little bit out of the socket. For example, if you’re laying on the floor while you do this. You want to make sure that what you’re doing is actually think about pushing your heel a little bit away from your body while you do this because otherwise what happens is your trunk likes to sink down into whatever surface that you are laying on. I like to do this with the bottom leg bent so that I have nice stability. A really good place to do this is actually positioned right up against a wall so your shoulders and your hips and your knees, or sorry your ankles, or actually your heels are actually pushed up against the wall. So what I’m going to have you doing is, you’re going to make sure that you’re lined up nice and straight. And it is also a common exercise that we give to strengthen the muscles on the side of the glutes, your gluteus medius muscle. So this exercise that I’m going to show you is called “side-lying hip abduction”. This dropping effect can cause increased low back and hip pain when walking or running. If your gluteus medius muscle is weak, your opposite hip (pelvis area) will drop when moving to stand on the other leg. Your gluteus medius also supports the bigger gluteus maximus muscle as it flexes and extends your leg. This movement occurs when you are walking or running. It leads the effort of lifting your leg to the side and stabilizing the pelvis while bearing weight. Your gluteus medius is one of your three major gluteus muscles.
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