What Harvard Health Publishing And 3 Other Doctors Think: How Do You Strengthen Your Hip Abductor Muscles?
Hip Abductors image
Answered by Dr. Howard E. Lewine
M.D. Chief Medical Editor, Harvard Health Publishing · 40 years of experience · USA
The abductor muscles (gluteus medius, gluteus minimus, piriformis, and tensor fasciae latae) in the thigh move your legs out away from your body and allow you to rotate your leg within the hip joint. This set of muscles helps you pull your leg out of bed or swing it over a motorcycle to climb aboard. Standing or lying side leg lifts (or abductions) target the hip abductors and are good strengthening exercises. If you belong to a gym the leg abductor/adductor weight equipment is another option. Standing side leg lift: Stand behind a chair with your feet together. Lightly hold on to the back of chair with one or both hands, depending upon your ability to balance. Shift your weight to your left leg. Slowly lift your right leg straight out to the side until your foot is about six to 12 inches off the floor. Return to the starting position. This is one rep. Aim for two sets of 8-12 reps for each leg. As your muscles get stronger, you can make the exercise a little harder by using a resistance band around your calves or using ankle weights. Lying side leg lift: Lie on your side with the top leg straight and the bottom leg bent at a 90 degree angle. Lift the top leg straight up to a 45-degree angle; hold it for five seconds, and slowly lower it. Repeat 10 to 20 times. As your muscles get stronger you can add resistance with bands or ankle weights.
→ See more questions and expert answers related to hip abductors.
Answered by Dr. Jerry T Todd
Doctor of Medicine · 9 years of experience · USA
You strengthen hip abductor muscles with exercises that place stress on the muscles such as side leg raises, squats, side planks, and lunges. It is best to discuss any exercise program with your physician prior to beginning.
Answered by Dr. Wesley D Palmer
Doctor of Medicine · 23 years of experience · USA
Hip abduction is controlled by the gluteus medius muscle, which is very important for lower leg stability. One of this simplest exercises for hip abduction is to lay on one's side and do leg raises.
Answered by Dr. Martin Perlin
Doctor of Medicine · 33 years of experience · USA
Side leg raises, side plank with leg lifts are the very best exercises for the purpose of strengthening the targeted, isolated muscle groups
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