The hip abductors are a group of muscles located on the outside of the hip. These muscles act at the hip to draw the leg away from the mid-line of the body, such as during a jumping jack movement. According to a 2010 article published in "Current Reviews in Musculoskeletal Medicine," weak hip abductors may contribute to a condition called Illiotibial Band Syndrome, which is a painful condition common in runners and cyclists. Another article published in 2006 in "Extra-Spinal Disorders" explains that weak abductors can also result in an altered gait, or walking style, which can in turn contribute to other lower-body injuries. The following exercises target the hip abductor muscles in several different positions in order to strengthen the entire muscle group.
Hip Rotations
Hip rotations use the hip abductor muscles in a bent-leg position. To perform hip rotations, begin on hands and knees with a flat back. Raise your right knee slightly off the ground, maintaining a 90 degree angle in that knee. Rotate your right leg outward until you cannot rotate further without turning through your trunk. Slowly lower your right leg and repeat 10 to 15 times on that side. Repeat the exercise with your left leg.
Lying Leg Abduction
Lying leg abduction isolates the hip abductor muscles in a straight-leg position. To perform this exercise, lie on your left side with your body in a straight line, resting your head on your left arm or the floor. Squeeze your outer thigh and slowly raise your right leg upward until you cannot lift it any further. Slowly lower the leg back down. Repeat 10 to 15 times, then switch sides.
Single Leg Half-Squat
The single leg half-squat is a functional exercise that uses the abductor muscles for stabilization and mimics their action during walking and running. Begin standing tall with your tummy pulled in to activate your abdominal muscles. Place your hands on your hips so you can feel your hip bones. Shift your weight to your left leg until your right foot comes off the ground, but do not let either of your hip bones drop down significantly. Maintaining straight hips, slowly bend your left knee and draw your hips back and down. Go as far down as you feel comfortable, but no further than 90 degrees at the knee. Squeeze your upper thigh and glutes as you rise back up to straight leg. Repeat eight to 10 times on each leg.
Isometric Hip Abduction
The term isometric means "same length" and in exercise, refers to the fact that the muscle does not significantly shorten during the movement and the limb remains stationary. To perform this exercise, sit with your left side next to a wall or sturdy piece of furniture such as a couch, with your knees bent and feet on the floor. Place your hands on the floor behind you to support your torso so you are sitting straight up. Take a deep breath in, then as you exhale, squeeze your outer left hip so you are pressing your left leg against the wall as hard as you are able. Relax on the inhale, and repeat 10 to 15 times. Then switch sides.
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