The hip abductors can be found on the side of the body between the glutes and upper thighs. The motion of extending the legs away from the body is known as abduction, and you need to focus on this when working your abductors. Exercises for these muscles can be performed with various types of fitness equipment. Aim for 10 to 12 reps and three to four sets with all the exercises.
Seated Abduction
Abduct your legs with the use of a seated abduction machine. Sit on the chair with your back comfortably against the backrest. Place your legs in the padded levers and grab the handles on the sides of the machine for stability. Extend your legs out so they are in a "V" shape and bring them back to the starting point. Always keep resistance on your abductors when performing this exercise.
Cable Abduction
Perform cable abduction from a standing position with the help of a cable machine and ankle cuff. Attach the cuff to a low pulley setting on the machine and strap it around your lower left leg. Stand with your right shoulder to the machine and hold your left leg slightly in front of your body. Swing your leg up in the air to your left in an arcing motion as far as you can. Slowly lower it back down and repeat. Do a set of reps and switch sides. Make sure to keep your leg as straight as possible when performing this exercise.
"W" Exercise
Execute the "W" exercise while lying on the floor. Come onto your left side with your left leg bent and behind you and your right leg straight and slightly in front of you. Place a light dumbbell on top of your right thigh and lift your leg about 2 inches off the ground. Lift your leg up in front of your body and lower it back down. Lift it up even with your body and lower it back down. Lift it up at an angle behind your body and lower it back down. Do this in one smooth motion so you end up drawing an imaginary "W" in the air. Reverse your direction, repeat for a set of reps and switch legs.
Lateral Lunges
Work your abductors and glutes from a standing position to do lateral lunges. Stand with your feet together and step laterally to your right. Place your foot down and lower your body until your thigh parallels the floor. Stand back up, bring your feet back together and perform the same lunge to your left side. Keep going back and forth. Make sure your knees do not go past your ankles in a lateral direction.
Standing Leg Lift
Use a pair of ankle weights to do standing leg lifts. Strap the weights around your lower legs and stand with your right foot off the ground and slightly in front of your body. Hold on to a stationary object for balance and raise your right leg up in the air to your right. Go as high as possible, slowly lower it back to the starting point and repeat. Do a set and switch legs.
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