The hip abductor muscles contribute to our walking, standing and leg rotation. These muscles are made up of the glutes and tensor fasccia latae which allow for the stabilisation of the pelvis and lower limb co-ordination. However, weakness in your abductors is surprisingly common and can hinder proper movement, leading to pain and poor athletic performance.

To combat this, the following five exercises can help you to develop strong, bulletproof hip abductors that will aid you in the gym and day to day life.

Hip Abduction Machine

• Set the Hip Abductor/Adductor Machine machine up so that your knees are positioned inside the pads and centered in the middle.

• Using the handles for support, push your knees out until you feel a slight stretch.

• Hold at the top of the movement, before slowly returning to the starting position.

Lying Hip Abduction

• Lie on one side with your top leg straight and your bottom leg bent.

• Keeping your hips straight, lift your top leg off the ground.

• Hold the lifted position for approximately 5 seconds.

• Repeat the exercise for the desired number of repetitions, then switch sides and repeat on the other leg.

Cable Hip Abduction

• At the lowest position on the machine, attach the cuff to the ankle furthest away from the machine.

• Keeping your posture upright and with your core engaged, move your working leg outwards, away from the machine.

• Return to the starting position with control, then repeat the exercise for the desired number of repetitions and repeat the exercise on the other leg.

Banded Clamshell

• Using a yoga mat, lie on one side with your knees slightly bent and wrap a Resistance Band around your thighs.

• Keeping both feet together, slowly lift your top knee before lowering it back to the starting position.

• Repeat for the desired number of repetitions and then switch sides.

Banded Donkey Kick

• Loop a mini resistance band under your right knee and left thigh.

• Start on all fours, with your core engaged and kick your left leg up and behind you, keeping your knees bent and feet flexed.

• Hold the movement at the top, before slowly returning the leg back to the starting position.

• After the desired number of repetitions, switch sides and repeat with the right leg.

Adding hip abductor strength exercises to your gym routine can enhance hip function, stability, and mobility, ultimately leading to better overall performance.

Maintaining good hip stability is also crucial for preventing injuries; therefore, incorporating the above exercises will provide you with the necessary tools to do so. Want to take leg day even further? Check out our Weight Leg Press Machine

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Tags: Equipment > Cable Machines ; Equipment > Gym Machines ; Equipment > Resistance Bands ; Exercise Type > Strength