When working the hip area, you need to do exercises that involve abduction. This is a motion that causes your upper leg to move away from your body. You can build up your hip area with the use of machines, free weights and body weight. As with any other type of exercise, good form should be your primary focus.
Seated Abduction
Seated hip abduction is done on an abduction machine. Sit on the seat with your feet on the foot rests and your outer legs pressed against the padded levers. After grasping the handles on the sides of the seat, push the levers outward until your legs form a "V" shape. Slowly return to the starting position and repeat for 10 to 12 repetitions. This exercise targets the gluteus medius, gluteus minimus and pirformis. These are the muscles on the sides of the butt and upper thighs.
Cable Abduction
Cable abduction is done from a standing position with an ankle strap. Attach the strap to a low setting on one side of a cable machine. After fastening the strap to your lower left leg, stand with your right shoulder facing the weight stack. Carefully lift your foot off the floor and extend your leg in the air to your left in an arcing motion. Once you have gone as far as possible, lower your leg, Repeat for 10 to 12 reps and switch sides. This exercise targets the gluteus medius and minimus, as well as the tensor fasciae latae (TFL). The TFL is found right on the side of your hip bone.
Lying Hip Abduction
Lying hip abduction is done with the weight of your legs. The exercise places a primary focus on the gluteus medius and minimus, and a secondary focus on the quads, hamstrings and transverse abdominus. Lie on your left side with your legs stacked on top of each other. Slowly raise your right leg as high in the air as possible. After holding for a second, slowly lower the leg. Repeat this move 10 to 12 times and switch sides. You can increase the resistance by holding a dumbbell on top of your working leg.
Ball Hip Abduction
Ball hip abduction is performed with the help of a wall. Stand with your right shoulder facing the wall. With your right knee bent, lightly pin the ball against the wall with the side of your thigh. In a forceful motion, press your thigh into the ball and hold for a full second. Slowly reduce your pressure but do not let the ball drop. Continue to squeeze the ball for 10 to 12 reps, then switch legs. This exercise targets the gluteus medius and minimus, as well as the TFL and piriformis.
Standing Hip Abduction
Standing hip abduction can be done with ankle weights fastened to your lower legs. Stand with your right hand on a chair for balance and your left foot lifted off the floor, slightly in front of your body. In a sweeping motion, raise your leg up to your left as high as possible, pause and slowly lower it down. Once you've done 10 to 12 reps, switch sides. This exercise targets your gluteus medius and minimus and TFL.
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