Hip abductors consist of two muscles called the gluteus medius and gluteus minimus. Hip abductors are in your buttocks, but function in hip abduction -- moving your thigh outward and away from the midline of your body. You can tone and strengthen these muscles with a few exercises that are easy to do in your home or at the gym. Always warm up before doing these exercises.
Side Lunge
Side lunge targets primarily the hip abductors as well as the gluteus maximus, quadriceps and adductors. Begin the exercise by standing with your feet hip-width apart. Inhale, then slowly step to your right with your right foot while keeping your body weight on your left heel. Keep your feet facing forward. When your right foot is firmly on the ground, shift your body weight onto it. Bend your right knee, push your hips backward and lunge down. Exhale then push off your right foot to return to the starting position. Repeat steps with the other leg.
Lying Hip Abduction
The lying hip abduction exercise targets your gluteus medius and minimus. Lie with your right side on a mat. Place your right hand under your head and extend your legs, keep them together. Exhale then slowly raise your upper leg upward while keeping it straight. Raise your left leg until your hips begin to tilt and your waist collapses into the mat or floor. Inhale then return the leg to the starting position. Repeat 10 to 20 times and then roll over and repeat steps with the opposite leg.
Gate Opener
The standing gate opener exercise targets your hip abductors as well as your abs, quads and abductors. Stand with your feet close together, arms straight at your sides. Contract your abs to stabilize yourself. Place your weight on your right leg as you slowly raise your left knee up. Pause briefly and then rotate your right knee across your body so it crosses your left leg. Pause and then rotate your right knee to the opposite direction, toward the right wall. Pause and rotate your knee back to the center. Lower your foot on the floor and repeat the exercise with your left leg. Do 10 to 15 repetitions with each leg.
Standing Hip Abduction
The standing hip abduction is another exercise that targets primarily your gluteus medius and minimus muscles. You will need a resistance band or a cable machine to do this exercise. Place an ankle cuff around your left ankle and stand with your right side toward the machine or the point where you attached your resistance band. Contract your abs to stabilize your body. Place your body weight on your right foot and bring your left foot in front of your body and off the floor. Raise your left leg straight outward, away from the cable machine that provides resistance to the movement. In a controlled manner, return to the starting position. Repeat 10 to 15 times and switch legs.
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