Hip abductors refer to muscles in your hip and gluteus region that move your legs away from the middle of your body. Strong and flexible hip abductors help you to avoid injury while playing sports or working out. The hip abductors can be strengthened with free weights, your own body weight or with specialized machines designed specifically for the hip abductor muscles.
Step 1
Sit in the seat of a hip abduction machine and position the outside of your thighs against the pads. Press your legs against the pads to bring them apart, then slowly bring them back together and repeat.
Step 2
Loop a resistance band around both ankles and secure it by tying it in a knot. Lie on your back, propped up on your elbows and slowly pull your legs apart. Release the tension on the bands slowly and then repeat.
Step 3
Lie on one side with your top leg straight and bottom leg slightly bent. Hold a dumbbell against the outside of your upper thigh on the top leg. Lift the top leg straight up and then lower it back down slowly, keeping the dumbbell on your leg. Perform the exercise on both sides.
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