The hips contain several muscles known as the abductors. These include the tensor fascia lata, gluteus medius, illiacus and psoas major. You don't need to memorize these small muscles to do exercises that are good for the hip. What you do need to do is move your legs outward against resistance and use proper form. This motion is called abduction.
Side Plank Lift
Side planks work your obliques, which are found on the sides of your ribcage. You can turn this exercise into a hip exercise by making an adjustment. Lie on your right side with your forearm on the floor right under your shoulder and your legs stacked on top of each other.
In a steady motion, lift your hips off the floor and extend your left leg in the air as high as possible. Your legs should be in a V shape. Slowly lower to the starting point and repeat. After doing 10 to 12 reps, switch sides. According to FitSugar.com, you can make this exercise more difficult by placing your hand on the floor.
Seated Abduction
Seated abduction works your hips with the help of machine resistance. Sit on the seat of an abduction machine with your feet resting on the foot holds and your hands grasping the handles below the seat. Your outer thighs should be touching the padded lever arms. In a steady motion, push the levers outward until your legs form a V shape. Slowly return to the starting point and repeat 10 to 12 times.
Side Step-ups
Side step-ups require the use of a bench or step stool. Stand with your right side facing the bench, your foot on top of the bench and your hands in front of your chest as if you were going to catch a basketball.
Steadily apply downward pressure on your right foot and lift yourself into the air. After pausing for a second, lower down onto your left foot and repeat. Once you've done 10 to 12 reps, switch sides.
Cable Abduction
Cable abduction is done with an ankle strap and one side of a cable machine. Fasten the strap to your lower left leg right above your ankle, and attach it to a low setting on the machine. Standing with your right shoulder facing the weight stack, lift your foot off the floor and raise your leg laterally to your left in an arcing motion. Slowly sweep your leg back across your body and repeat. After doing 10 to 12 reps, switch sides.
Lying Abduction
Lying abduction is done from your side. Lie on your left side with your legs stacked on top of each other. According to ACE Fitness, your hips and shoulder should be aligned vertically to the floor. In a steady motion, raise your right leg up to a 45-degree angle to the floor, hold for a second and lower. Once you've completed 10 to 12 reps, switch sides. You can increase the resistance by wearing ankle weights.
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