Your adductor and abductor muscles are located on the inside and outside of your hips, respectively. These small, yet powerful, muscles control the outward and inward rotation of your hip joints, where your upper leg meets your pelvis. These muscles are responsible for generating power and stabilizing your hips during a golf swing, especially when you are teeing off or attempting to drive the ball a long distance. The stronger the hip adductor and abductor muscles are, the greater the potential you have of hitting the ball farther.
Lying Hip Adduction
This exercise isolates your hip adductors, located on the inside of your hips. Lie on your right side with your legs out straight with your right foot in front of your left. Bend your right arm and place your hand under your head with your upper arm resting on the floor beneath you. Place your left arm on the top of your left hip. Next, lift your right leg off the ground about four to six inches and hold briefly before lowering it back down to the floor. Repeat this exercise for 20 to 25 repetitions. Turn over and perform the exercise with your left leg.
Lunge
A lunge is an exercise that builds strength and muscle in your hip adductors, as well as your hip flexors, quadriceps, hamstrings and glutes. Stand up straight with your hands on your hips. Take a large step forward while bending at the knees until your front thigh is parallel to the floor. The back knee should also be bent close to the floor but not touching it. Be sure to keep your front knee behind your toes throughout the movement. Step backward to the starting position and repeat with the opposite leg. Perform two to three sets of 20 to 25 repetitions.
Cable Hip Abduction
This exercise will isolate your hip abductors, located on the outside of your hips. Stand up straight in front of a low pulley facing to one side. Attach the cable cuff to your ankle furthest from the cable. Take a step to the side away from the weight stack to create some tension on your outer leg. Lift your far leg off the floor about two to three inches and move it in front of your other foot. Next, move your far leg out away from your body while keeping your leg straight at the knee. Slowly return to the starting position and repeat for 20 to 25 repetitions. Turn around and repeat the same exercise with the ankle cuff on your other leg.
Dumbbell Lying Hip Abduction
This exercise will completely isolate your hip abductors from the lying down position. Lie on your right side on the floor with your legs straight and one foot on top of the other. Place your right hand under your head with your upper arm flat on the floor beneath you and rest your left hand on your waist. Next, raise your left leg up into the air while keeping your knee extended. Raise your leg until you feel a tightness in your hip abductor and your obliques, located just above your hips. Hold for two to three seconds and slowly lower your leg back down to the starting position. Repeat for 20 to 25 repetitions before switching sides.
References
- "Essentials Of Strength Training And Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
- "Swing Like a Pro"; Ralph Mann and Fred Griffin; 1998
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