The outer thigh muscle, called the hip abductor/flexor, tensor faciae femoris, or tensor fasciae latae, is responsible for the abduction of the thigh and assists with the internal rotation and inward bending of the hip. It also helps steady the pelvis and to support the knee. The easiest and safest way to work the outer thigh muscle is to perform side-lying leg lifts, but some exercise machines can help strengthen these muscles.
Seated Hip Abduction Machine
Also called outer thigh press, the seated hip abduction machine is commonly seen in gyms, where you sit and place your legs against the pads and then push your legs as far away from each other as possible. This machine targets the hip abductors but also works the glutes and the six deep lateral hip rotator muscles. Several issues surround the use of this machine. First of all, the range of motion is unusual and some people can injure themselves while using the machine. Second, it is easy to overwork the small muscles in the outer thigh. Third, you can't solely work the outer thighs to make the thighs smaller -- you need to include aerobic exercises to accomplish that goal.
Cable Push Pull
The cable push-pull machine is a compound move that targets the internal and external rotation muscles in the hips. You use the power of hip rotation to move through the range of motion while holding onto the low pulley stirrups. This move is potentially safer than the seated hip abduction machine because more muscles are used in its execution, and therefore you are less likely to overwork those small side leg muscles. Do two sets of 12 to 15 repetitions.
Cable Hip Abduction
The cable hip abduction exercise is an isolated move that targets the hip abductor muscles. A low pulley cable is used in conjunction with an ankle cuff. You use the hip abductor muscles to lift your leg out to the side in a smooth motion. Like the seated hip abductor machine, this move could cause an injury to someone who uses too much weight. Do two sets of 12 to 15 reps of a light weight.
Caution
Use only enough weight to provide sufficient resistance. Overloading the weights could cause injury to the small muscles in the outer thigh. If you feel pain during the exercise, stop immediately and seek medical attention. Leave at least two days between exercises to work the outer thigh muscles, which gives the muscles time to heal.
References
- "American College of Sports Medicine Resources for the Personal Trainer"; 2007
- "Bodybuilding Anatomy"; Nick Evans; 2007
- "Strength Training Anatomy"; Frederic Delavier; 2006
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