Keep in mind that there is also a hip abduction machine that targets your hip abductors will also build strength and reduce pain from knee and hip conditions.
These are the best hip abductor exercises to rotate in and out of your leg day routine for optimal strength and flexibility in your hip joints. They’re also key for stabilization, so any single-leg exercises that require you to maintain core stability will involve the hip abductors to some degree as well. As you can see, the hip abductors are difficult to isolate because they are central to some of the most basic lower-body movements. If you have a desk job or spend a lot of time in a seated position, you could experience some resistance from these muscles when you first start to work them out.įor common hip abductor exercises like the lunge, your hamstrings, glutes, and quadriceps are also employed. You don’t need to remember these muscles by name but bear in mind that they can get short and tight after prolonged periods of sitting. Other adductor muscles in the inside of your upper thigh also help move your leg behind you. The rectus femoris, which is part of your quadriceps, is included in a group of muscles called the hip flexors that activate whenever you take a step. In addition to your main hip abductors, there are some other muscles involved when you take a step and flex or extend your hip joint. Most strengthening exercises already incorporate forward and backward motion for this purpose, but keep in mind that you want to match forward or sideways movement with movement in the opposite direction to keep your body ready for anything. To build true functional strength, you want to exercise these muscles as well as their opposing equivalents.
The two gluteal muscles are on your posterior and the tensor fasciae latae, or TFL, is on the outside of your hip. Generally speaking, that term describes the three muscles we already mentioned (gluteus minimus & medius, tensor fasciae latae) and is used as a catch-all term. You may already have heard of the hip abductor muscles in the course of your fitness research. Hip extension occurs when the leg kicks out behind the torso. It increases the distance between two body parts, creating a kind of opening up motion depending on the joint where it occurs. The reverse of flexion is called extension. In the case of the hip joint, flexion involves raising the leg up and in front of you. Wrist flexion involves the movement of your hand toward the forearm, for example. Muscles that help perform this movement are called adductors.Īny movement that decreases the distance between two body parts is called flexion. When limbs move toward the body’s midline, that’s referred to as adduction. Think of sidestepping or getting out of a car for a couple of the most common examples of hip abduction in daily life. The movement of the leg away from the body, say out to one side or forward or backward, is called hip abduction. Hip Abductor Functionsīefore we get into the ten best hip abductor exercises, let’s review a few important terms so that you can better understand the movements being described.
Include a few of them in your exercise routine to protect the most important joints in your lower body. While there are many hip abductor exercises, the ten we’ve included in this guide are the best for building functional strength, preventing injury, and reducing hip and knee pain.
Building strength in these muscles with the right combination of supplements and hip abduction exercises not only prevents injury to the three muscles mentioned above but also helps reduce pain in the hip and knee joints. When your leg rotates at the hip joint, moves forward or backward, or extends out to the side, these are the muscles being recruited. These muscles include your gluteus medius, gluteus minimus, and tensor fasciae latae. Anytime your leg moves away from the midline of your body, it’s the work of your hip abductor muscles.
0 kommentar(er)
