Hip abduction describes the movement of the leg laterally and away from the midline of the body.
This movement is primarily performed by thegluteus medius muscleone of three muscles commonly called the glutes.
Hip abduction exercises strengthen abduction movements and improvepelvic stability, particularly when you’re standing on one leg.
Antonio_Diaz / Getty Images
Antonio_Diaz / Getty Images
1.
Safety Risks During Exercise
Consult a healthcare provider before beginning a new exercise routine.
If done incorrectly, some exercises can lead to injury or increased pain.
It’s helpful to be able to identify the gluteus medius on your body.
Finding the Muscles
The gluteus medius is the primary hip abductor muscle.
It is located deep in your gluteus maximusthe main muscle that gives your buttocks their shape.
it’s possible for you to feel the top of this muscle above the gluteus maximus.
Balance on your left foot and lift your right leg out to the side (abduction).
You should feel the muscle tighten under your fingers.
Doing hip abductor exercises to strengthen your glutes will not make your backside significantly larger.
But if done regularly, they can help to shape the muscles and tighten the area overall.
Understanding the Benefits
Doing hip abductor exercises prevents your glutes from getting weak.
If you have weak hip abductors, your body may overcompensate by engaging surrounding muscles to overcome the weakness.
To use the machine:
you could use the hip abductor machine for general fitness or rehabilitation.
Summary
Hip abduction is the action of moving your legs outward to the side.
Muscles that perform hip abductionprimarily gluteus mediusalso help maintain pelvic stability.
Hip abduction exercises can be performed in a variety of positions.
Princeton University.Pelvic stabilization, lateral hip and gluteal strengthening program.
Harvard Health Publishing.The “hip hike” exercise for building hip strength.
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A literature review.J Phys Ther Sci.
2022 Apr;30:160-167. doi:10.1016/j.jbmt.2022.01.001
