Hip abduction is when you lift your leg out to the side, away from the center of your body. Strong hip abductor muscles, mainly your gluteus medius and gluteus minimus, help control and align your lower body and reduce injury risks.
Side-lying hip abduction isolates your gluteus medius muscle in a non-weight-bearing position. Research considers this a core exercise to improve glute strength. Consider adding this exercise to your routine if you are just beginning, nursing an injury, or want to build control before completing standing exercises.
- Lie on your side with your bottom leg bent or straight, and your top leg straight.
- Keep your hips stacked on top of each other. Lift your top leg towards the sky without turning your hip forward or backward.
- Pause at the top then slowly lower down.
- Perform 3 sets of 10 repetitions on each side.
Standing Single Leg Raise challenges balance and stability in a functional way. Research shows that standing hip abduction strongly activates your gluteus medius, one of the main muscles responsible for hip abduction. Consider adding this exercise to your routine if you want to improve upright stability and walking mechanics.
- Stand with your feet hip-width apart, holding onto a stable surface for balance.
- Keeping your toes pointing forward, lift one leg straight out to the side away from your body.
- Pause at the top then slowly lower down.
- Perform 3 sets of 10 repetitions on each side.
Note: A resistance band may be placed below the knee for an extra challenge.
Fire hydrants work your gluteus medius muscle while simultaneously working on improving spine stabilization. Research shows this is an effective exercise for glute activation, especially when weight is added. Consider adding this to your workout routine if you’re progressing towards standing exercises.
- Start on your hands and knees with your back flat.
- Keeping your knee bent, lift one leg out to the side.
- Pause at the top then slowly lower down.
- Perform 3 sets of 10 repetitions on each side.
Lateral band walks introduce continuous tension to your gluteus medius to improve strength and stabilization. Research says lateral band walks are one of the highest-ranking gluteus medius exercises. Consider adding this exercise to your routine before working your lower body to warm up your muscles.
- Start in standing, placing a resistance band just above your knees.
- Slightly bend your knees and maintain tension in the band as you step sideways.
- Repeat 3 sets of 10 steps in both directions.
While hip abduction exercises are highly effective for building stronger glutes, it’s important to be aware of common mistakes made, and tips to get the most out of these exercises.
- Warm-Up First: Always start with gentle movements to increase blood flow to your muscles and prepare your hips for movement.
- Cool Down: Finish with some light stretching or gentle mobility work to improve recovery time and help maintain flexibility.
- Avoid Painful Movements: Stop any exercise if you are experiencing any pain, and feel free to modify or skip an exercise as needed.
- Focus on Form: Focusing on proper form and performing controlled, deliberate movements is important to ensure you are engaging the correct muscles, protecting your joints, and reaping all of the benefits the exercise has.
- Progress Gradually: Increase your range of motion, your repetitions, or add resistance slowly and over time, as you see how your body responds to the exercises. This will also help avoid injury.
- Stay Consistent: Keeping consistent with your exercise routine is key to improving and maintaining mobility and strength. Start with 2-3 exercises per session, 2-3 times per week, and adjust volume as strength improves.
- Listen to Your Body: Pay attention to what you are feeling, whether it is stiffness, soreness, discomfort, or pain. Adjust accordingly, or speak with your healthcare provider.
- Combine Strength and Flexibility Exercises: Include a mix of both strength-based and flexibility-based exercises to ensure mobility is created and maintained, supporting joint health and optimal muscle balance. Consider alternating days of heavier strength work and lighter mobility days.
