The hip abductors, also known as the outer thighs, are responsible for moving the legs away from the midline of the body. Hip abductor exercises are often performed for their cosmetic benefits, but a January 2007 "Journal of Athletic Training" article detailed the importance of abductor strength for female athletes. Lead researcher Cale A Jacobs, PhD, reported that female athletes often have weaker abductors than their male counterparts, and that this weakness results in impaired landing techniques, which may lead to injury.
Hip Abductor Machine
Most gyms have an adductor/abductor machine, which can be adjusted to work either the inner or outer thighs. The machine is performed from a seated position, with the outer thighs pressed against the pads, and the movement involves pressing the legs away from the center of your body. A trainer can help you set the proper weight. If you use too much resistance, the range of motion will be limited.
Band Walking
While the abductor machine isolates the outer thighs, band walking also engages the gluteals. Wrap a resistance band around your ankles. Take a step to the right with your right leg, and then bring your left leg in to meet it. Perform eight steps to the right and eight steps to the left.
Cable Hip Abduction
The cable machine provides efficient abductor exercise. Stand to the left of the weight stack and attach the ankle cuff to your right ankle. Begin by crossing your right leg in front of your left, and then slowly move your right leg away from the midline of your body. Perform 12 repetitions, and then change sides. If you don't have access to this type of machine, you can use a resistance band and an attachment device to secure the band to a stable object.
The Clam
The McKinley Health Center recommends the clam exercise for anyone who suffers from iliotibial band syndrome, or pain in the outer leg. Lie on your right side with your knees bent at a 90-degree angle. Place your left leg on top of your right. Keep your heels together and your hips stacked. Inhale to prepare. Exhale and raise your top knee so that it faces the ceiling. Perform 12 repetitions, and then change sides.
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