The Benefits Of Abductor Muscle Exercises

You can derive functional, strength and aesthetic benefits from abductor muscle exercises. The hip abductors are primarily responsible for moving your thighs outward to the sides in a standing position with your legs straight, and when your hips are bent in a seated position. Standing hip abduction exercises activate the gluteus medius and minimus, tensor fasciae latae and sartorius muscles. Seated hip abduction exercises activate the pririformis, abturator externus and all of your gluteal muscles.

Upper Glutes

Hip abduction exercises can most effectively target the upper fibers of your gluteus maximus muscle and help develop a firm buttocks. A September 2009 T Nation article by strength and conditioning specialist Bret Contreras reports that hip abductor exercises maximally recruit the upper gluteus maximus muscles. According to electromyography testing, which measures electrical activity generated within contracting muscles, hip abductor exercises produce more upper gluteus muscle activity than hip hyperextension exercises, which produce the most activity in lower gluteus maximus muscle fibers.

Runner's Knee

Hip abductor muscle exercises can help prevent or treat runner's knee. Weak hip abductors can cause or contribute to runner's knee, a common injury that is also known as iliotibial band syndrome. Symptoms of runner's knee include pain on the outside of the knee, and pain while flexing or extending the knee. Running, running downhill or pressing the sore spot on your knee typically worsens the pain. You might also develop tender spots in your buttocks that become painful.

Gait

Hip abductor exercises can improve your gait, which is your walking pattern. Hip abductor weaknesses can disrupt your walking pattern during every phase of each step, including weight loading, the support phase and swinging your leg forward. Your torso might lean to one side as you walk if your abductors are weak. Weak hip abductors might also make your hips drop to one side while walking. Hip abductor exercises can reduce or prevent gait abnormalities, which increase your risk of injuring and limit mobility, by enhancing strength and endurance in the abductors.

Daily Activities and Exercises

Hip abductor exercises can help the abductors more effectively stabilize your knees and pelvis during daily activities and common exercises. Abductor weaknesses let the hips sag slightly to one side, which makes running and climbing stairs more difficult. Hip abductor exercises can help minimize your risk of injury while using cardio machines, such as elliptical machines, stair climbers and gauntlets. Hip abductor exercises can also improve your ability to perform lunges and step up exercises, which are limited by weak hip abductors.