Abduction is an exercise movement that moves a body part away from the midline of the body. As an example, hip abduction happens when the muscles in your hips and legs move your thigh outward away from the midline and from the opposite thigh. Four muscles function to abduct your hip and thigh. These are gluteus medius, gluteus minimus, tensor fasciae latae and sartorius.
Cable Abduction
Cable hip abduction is achieved using a cable pulley machine. This move targets the two gluteus and the fasciae muscles. Do the move by standing with your right side against the pulley. Attach the cable cuff to the low pulley and then to your left ankle. Move your left leg upward to the side and then lower back down. Repeat 10 to 20 times and then repeat with the opposite side. Do three sets. You can also do this move by using ankle weights instead of the cable.
Lying Abduction
This move also targets the two gluteus and the fasciae muscles. You can do this move with or without weights. If you want to increase resistance, use a resistance band or ankle weights. Lie on your right side against the floor and keep your legs straight. Raise your left leg upward as high as possible. Return the leg back down and repeat 10 to 20 times. Repeat with the opposite leg and do three sets with both legs.
Sartorius Exercises
Although sartorius functions in hip abduction, you can work it with hip flexion exercises, according to the Exercise Prescription on the Net. Do a standing leg raise using a cable machine that targets the sartorius and fasciae muscles among few others. Attach the ankle cuff to your right ankle. Stand in front of the pulley, but facing away. Step forward so your right leg is pulled backward with the pulley. Raise your right knee by flexing your hip until your thigh is horizontal in front of you. Lower and repeat 10 to 20 times. Repeat with opposite leg and do three sets with both legs. You can also do this move just by using ankle weights.
Considerations
Warm up before doing the thigh and hip abductor exercises. Without a proper warm-up, you can injure yourself. Do a five to 10 minute warm-up by using an elliptical, treadmill or stationary bike, or by jumping or running in place. Start doing the exercises with no weights or using low weights and increase resistance as you get stronger. Always consult your doctor before beginning a new exercise program.
References
- "Anatomy and Physiology"; Gary Thibodeau et al; 2007
- Exercise Prescription on the Net: Hip Abduction
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