Exercises For The Abductors Or Outside Thighs

Thigh-abductor muscles are the outer thigh muscles that work to move legs away from the body. Muscles included in this group are the gluteus medius and the gluteus maximus. Exercises that specifically develop thigh-abductor muscles can be performed on a hip abductor machine, with your own body weight, because of the difficulty in effectively targeting these outer thigh muscles.

Lying Abduction

In addition to exercising the gluteus medius and maximus, the lying abduction also targets the connecting tissues. You can use ankle weights or a resistance band with this exercise, depending on the amount of resistance you want. First, lie on the floor on your side, with legs straight. Raise one of your legs as high as you can lift it. This is where resistance comes in. Place the leg back down to the floor and repeat elevating the leg up to 20 times before resting.

Squatting Abductor Stretch

This stretch exercise targets abductors but also the tensor fasciae latae, or TFL, an outer-thigh muscle that starts around the pelvis and eventually attaches itself to the tibia. Begin by standing sideways against a wall and putting one hand on the wall. Using your left foot, step toward the wall while bending your left knee, making sure you keep your right leg as straight as possible. Doing so extends the left hip's TFL. Wait for about 20 to 30 seconds before turning around and stretching your other TFL.

Seated Thigh Abductor Stretch

For this exercise, you stay seated while stretching abductors so balance is not an issue. Sit on the floor, preferably on a mat of some kind, and extend your right leg while bending your left leg so that your left foot is positioned just the outside of your right knee. Twist your body to the right, putting your right triceps on the outside of the left thigh, and try to push yourself into stretching as much as possible without experiencing any straining or pain. Then switch abductors, using an opposite position, and stretch the other leg in the same manner. When you hold each stretch for about 20 to 25 seconds, you allow your muscles to lengthen in a relaxed, easy manner.

Thigh Abductor Machine

With this machine, you sit on a padded seat and place your legs against control pads that carry a certain amount of resistance. By pushing your outer thighs against the pads, you abduct your thigh muscles by repeatedly pushing against the pads and spreading your thighs apart. Choose a weight that allows you to comfortably perform this exercise for three sets of 10 to 12 reps.