The abductor muscles move the leg away from the center line of your body. Located on the other thigh and hip, the abductors include primarily the gluteus minimus, gluteus medius and tensor fascia latae; however, the upper gluteus maximus and three of the six external rotators also participate in abduction. Strengthening the abductors shapes the hips and stabilizes the pelvis, particularly when you stand on one leg.
Basic Method
Lie on your left side. Position your right hip directly on top of your left hip, and activate your abdominal muscles to keep this placement throughout the exercise. Bend your left leg to provide a better base of support. Lift your right leg and lower. Repeat 12 times, then perform the exercise with your left leg. When you first start working your abductors, it will be easier to place your right hand on the ground in front of you for support. As you progress, place your hand on your hip so that your abdominals have to work harder to control your pelvis.
Variation with Forward Movement
Lie on your left side, with your right hip directly on top of your left hip. Bend your left leg for support. Lift your right leg. While the right leg is lifted, move it forward and backward. Then drop the leg to return to the starting position. As you move the leg forward, keep your spine long and straight and your pelvis stable. If you are having difficulty, pay attention to your lower abdominal muscles. If they are not engaged, you will not be able to perform this exercise correctly. Repeat 12 times before switching legs.
With Resistance, Novice Version
Tie a resistance band around your lower thighs with a loose knot. Lie on your left side with both legs straight and your right hip on top of your left. Lift your right leg against the resistance of the band and return to the starting position. Repeat 12 times. Then, roll over and repeat with the other leg.
With Resistance, Intermediate Version
Tie a resistance band around your ankles with a loose knot. Sit on the floor and lean back onto your elbows. Lift your right leg slightly off the ground. Keep your right leg straight as you move your leg to the right, working against the tension in the resistance band. Return to the starting position. Repeat 12 times, then perform the exercise with the left leg.
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