Hip Abductor Muscles Exercises

Healthy hip muscles are important for many reasons. They are key to maintaining good balance, keeping good posture and providing effective locomotion. According to physical therapist Mari Dieckman, MPT of Northern Arizona Physical Therapy in Flagstaff, "People should train hip abductors with precision and care."

Dieckman also notes that a complicated regimen of too many exercises for one muscle group leads to disinterest and a failed exercise program. She recommends sticking to two or three good exercises at first.

The Clamshell

The clamshell is a simple and effective beginner hip abductor exercise, according to human movement expert Dev Chengkalath. Begin by lying on the floor on your left side with your knees bent. Rest your neck and head against your left shoulder and bicep. Place your right hand on the top of your buttocks and make sure those muscles are being engaged. While keeping your ankles together and your torso steady, lift your right knee away from your left knee. You can see how your leg motion mimics a clam shell. Perform this motion several times (reps) until it becomes difficult. Do two more sets of the same number of reps. Then, do three sets while lying on your right side and lifting your left leg. This motion is also good for a sore lower back, according to Chengkalath.

The Bridge

The bridge is a slightly more difficult exercise than the clamshell, but it is still fairly easy to perform and yields good results. Begin by lying on your back, with your knees bent significantly, feet together and arms by your side with palms on the floor. Raise your hips to the ceiling, keeping your feet and shoulders firmly on the ground. If you want a more advanced exercise, at this point raise your arms over your head and flat on the floor above you. Repeat this as many times (reps) as you can. Perform that same number of reps two more times making a total of three sets.

Classic Hip Abduction Exercise

Dieckman recommends this standard exercise as another one that is easy to perform and yields good results. Begin by sitting in a stool or chair that does not have arms. Sit upright and slowly move both legs outward as far as you can. Your buttocks should be engaged during the motion. You can place your hands on the top of your buttocks to make sure they are working. Slowly move the legs back to center. Repeat until it begins to get difficult. Rest briefly and then perform two more sets of the same number of reps. For those looking for a more challenging exercise, a rubber exercise band may be looped around the thighs to add resistance. Some gyms offer machines that facilitate this exercise with varying degrees of resistance.