Upper Hip Exercises

The gluteus medius and minimus are the main muscle groups of the upper hips. These muscles are also known as the abductors and are responsible for lifting the leg out to the side, or lateral movement away from the midline of the body. Hip abductors also internally rotate the hip. Toning these muscles helps shape the hips, outer thighs and buttocks.

Cable Hip Abductor

Using weight or some type of resistance to increase the difficulty of lifting your leg out to the side, away from the center of the body, strengthens the hip abductor muscles. Stand with your side facing a cable machine. Attach the ankle cable cuff to your far ankle. Stand erect and, for support, hold the ballet bar with your closer hand. In one sweeping motion, lift your far leg out to the side by abducting the hip, to just below hip-height. Then lower and cross over the front of your standing leg. Complete your desired number of repetitions and perform on the opposite side.

Lever Seated Hip Abduction

The seated hip abduction targets the gluteus medius and minimus, as well as the outer thighs. Select your desired amount of weight and sit on the hip abduction machine with your outer thighs resting on the side pads. Release the pull lever brace to bring your legs together. Engage the lever into a locked position and grasp the side bars with your hands. Concentrate on using your hip muscles to separate your legs, pushing against the resistance as far as possible. Return to starting position and repeat. Keep your lower back pressed against the back pad. Be careful not to use too much weight. If you do, you may compensate by taking the emphasis off your target muscles.

Side Leg Lifts

This classic exercise targets your hip abductors, outer thighs and buttocks. Lie on a mat on your side with your hips stacked evenly and bottom leg bent at the knee at a 45-degree angle. Support your upper body with the forearm closest to the floor. Flex your top foot and, using a slow, controlled motion, lift your top leg as high as possible without rotating your hips. Lower to starting position. Make this exercise more difficult by placing a dumbbell or weighted bar on the working thigh or wrapping a resistance band around your ankles. Using a resistance band will restrict your range of motion and, depending upon the thickness of the band, make the exercise significantly more challenging.