One common mistake that people make with this exercise is lifting their legs too far.
To do a side-lying hip abduction, follow these steps: Keep your abdominal muscles tight throughout the exercise. While doing standing hip abductions, you need to make sure that you’re not leaning too far forward, backward, or to either side. Complete the exercise with your left leg afterward.One set of 12 to 15 repetitions is enough for most people.Bring your leg back down to a standing position.Move your right leg out to your right side until you feel strain along the outer side of your hip and leg.Stand with your back straight and your feet facing forward.The two main positions for hip abduction exercises are standing and lying on your side.įollow these steps to properly perform standing hip abductions: In addition, athletes with strong hips experience fewer injuries in their legs and lower back. Studies also show that small increases in the strength of your hip muscles can translate to large improvements in your sprinting and running abilities. Strong hips may reduce knee pain and improve function. There’s even evidence that strengthening your hip muscles can improve some of the symptoms of knee injuries. Strong hip muscles also reduce the likelihood of developing conditions like osteoarthritis in your hips and knees.
Hip abduction full#
Keeping your hip abductors strong will prevent dangerous muscle imbalances and ensure that you can maintain a full range of motion. This can lead to large-scale problems, especially in your lower back and knees. If the muscles become too weak ,then your body will try to compensate with other muscles. People who spend too much time sitting down can have weak hip muscles. Your core and some muscles in your legs are also strengthened by hip abduction exercises. These are essentially your buttock muscles. These include your hip flexors, at the front of your hips, and your hip extensors. Hip abduction muscles worked can also include additional hip muscles. Hip abduction exercises mainly work out your hip abductors. What Muscles Do Hip Abduction Exercises Work? Hip abduction is an important part of moving and walking around.Ībduction is basically the opposite of adduction, which is the process of bringing your legs towards one another. It counts as abduction when you lift your legs to the side, away from the center of your body. Hip abduction is the process of using your abductor muscles to move your legs out from your body. They stabilize your pelvis during these motions. You also use your abductors when you’re standing or walking on one leg, like when you’re going up stairs. You use these muscles every time you step to the side. Your hip abductors are located on the outside edges of your hips. Your hip abductors are the muscles that help you pull and lift your legs out to the side. Everyone can benefit from having stronger hip muscles, especially people who spend a lot of time sitting down. They can be adapted to work for people of all ages and fitness levels. You can choose to use equipment like resistance bands or just do the moves on your own.
Hip abduction exercises can be done in a couple of different positions.
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