Hip abduction exercises
Main muscle worked: Gluteus maximus, gluteus medius
You can never underestimate hip abduction exercises. Hip abduction exercises are an excellent way to target and strengthen your gluteal muscles. Hip abduction exercises help building upper part of your glute muscle. By incorporating these exercises into your workout routine, you can enhance the shape and strength of your glutes. Incorporating hip abduction exercises into your fitness routine can help you achieve stronger and more defined glutes.
Seating knee banded hip abduction
- Place a resistance band above or below your knees. Sit in a bench/chair with your legs in a shoulder width apart. Let your torso lean forward and straight and keep your shins almost vertical to the floor.
- Drive your knees outward without stepping out with your feet until you cannot stretch the band any further.
- Drive your knees back and repeat the movement.
Perform 8-12 reps for 2-3 sets.
When you drive your knees outward, try not to step out, but instead you can roll your feet out to increase range of motion.
Banded lateral walk
- Place a resistance band above or below your knees. Stand with your leg in a shoulder width apart.
- Walk from side to side along with one leg or walk back and forth with both legs
Perform 8-12 walks for 2-3 sets.
Tips: When you are driving your leg, make sure the other leg is on the ground supporting your body and resistance. Keep the tension throughout the exercise for maximal glute muscle activation.
Banded monster walk
- Place a resistance band above or below your knees. Stand with your leg in a shoulder width apart.
- Walk forward and backward along with switching legs as wide step as possible.
Perform 8-12 walks for 2-3 sets.
Tips: Keep the tension throughout the exercise for maximal glute muscle activation.
Cable hip abduction
- Set the cable height as low as your ankle, wrap your ankle with an ankle strap, and grab something stable for your balance.
- Put your weight on your supported leg, bring the other leg slightly in front of your supported leg as rotating the foot internally.
- Abduct (move your leg away from your body laterally) until reaching the end of motion.
- Return your leg in a controlled movement and passing your supported leg.
Perform 8-12 reps each side for 2-3 sets.
Side lying banded clam shell
- Lie on your side with your elbows bringing your upper body up. Place a resistance band above or below your knees and bend both your legs.
- Raise your top leg knee as your feet stay together until reaching the end of motion.
- Return your leg
Perform 8-12 reps each side for 2-3 sets.
Fire hydrant
- Get to quadruped position; place your knees right below your hips and place your hands in a little wider than shoulder width.
- Abduct (move your leg away from your body laterally) until reaching the end of motion.
- Return your leg.
Perform 8-12 reps each side for 2-3 sets.
Many of the hip abduction exercises are performed with one leg but you are actually working both legs. During these exercises, one leg is moving and the other leg is stabilizing your body and resistance. You might even feel burn in your supported leg during these exercises. Therefore, make sure you rest between each leg as needed for better performance.