The hip abductors, or gluteus medius and gluteus minimus, are important hip muscles that help contribute to the stabilization of the core, especially while walking or running. While one leg is in contact with the ground, the hip abductors are working to control the pelvis and prevent it from dropping to the side not being supported by the leg. Strengthening exercises for the hip abductors work on both the gluteus medius and minimus muscle groups.
Hip Abductor Squeeze
Lie flat on the floor and bend your knees until the soles of your feet are flat on the floor a foot ahead of your buttocks. Spread your feet six inches apart and place a ball or rolled-up towel in between your knees. Slowly squeeze the ball in between your knees, tightening your inner thigh muscles until you are holding the ball as tightly as you can. Hold this position for five seconds and repeat 10 times with as much force as you can muster.
Side Lying Hip Abduction
Lie on the side of your uninjured knee and support yourself with your elbow. Straighten your back and knee while keeping your foot facing forward, forming a 90-degree angle with your shin. Tighten the muscles at the side of your thigh or hip abductors of your injured leg and slowly raise your leg into the air. Stop when you can no longer lift your leg higher and hold for two seconds, then slowly lower your leg back down to the starting position. Repeat this exercise up to 10 times.
Lying Hip Abduction Vs. Resistance Band
Sit on the floor with your legs lying in front of you and tie a resistance band around both of your ankles. Lie back and support your upper body with your elbows. Lift your legs 8 inches to a foot off of the floor and hold in the air. Slowly spread your legs apart against the resistance of the band until you can not open any wider, hold this position for five seconds and slowly return to the starting position. Perform 10 to 20 repetitions of this exercise.
Standing Hip Adduction Vs. Resistance Band
Stand with your injured hip closest to an anchor such as a table. Tie one end of a resistance band to the anchor object just above floor height and the other end to the ankle of the injured hip. Spread your feet shoulder width apart and stagger the heel of the banded foot two inches ahead of the non-injured foot. Tighten the musculature of the injured leg and slowly cross in front of the other leg. Hold at the farthest point for five seconds and slowly return to your starting point. Perform one to three sets of 10 to 15 repetitions.
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