13 Hip Abductor Exercises At Home

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You can strengthen your hip abductors and make them more agile by performing hip abductor exercises regularly. 

These are the muscles of the pelvis that allows you to walk or squat. It is easy to learn a set of good hip abductor exercises at home.

 To do such an exercise, you will need a smooth surface and time to work out. This will make it possible to do the hip abductor exercises without restriction or discomfort. 

Causes of weak hip abductors

Weak hip abductors can cause a variety of symptoms. These are some of the common symptoms:

These symptoms are caused by the joints trying to compensate for weak hip flexors. A hip flexor strain could cause pain in the hip flexor. Although weak hip flexor muscles do not cause this, they can still cause strains.

The following causes weak hip abductors:

  • lack of exercises
  • sitting for long periods
  • osteoarthritis
  • cerebral palsy

How To Do Hip Abductor Exercises at Home

First Steps to Follow

  • Lie down flat on your back and bend your knees towards either side.
  • Your feet should remain flat on the flooring throughout the entire workout.
  • Then, extend your legs outward and lift your hips. 
  • Next, bend your pelvis forward and to your left. 

You should be able to do these movements in a slow controlled manner. Your abdomen should feel tight as you move your lower back.

After completing one of these hip abductor exercises, you should be able to sit on the edge of a chair comfortably.

To get started, try squats

It would help if you contracted your abdominals tight during contracted movements to push air between the ribs.

  • Tighten the muscles deep in your abdominal walls and push the rib cage further out. 
  • Once you’ve completed five sets of squats, you can go on to the hip abductor exercises.

You won’t be able to do an exercise that doesn’t require you to extend your knees. They will straighten out your pelvis and help move your hips to the right way. You will feel a lot more pain if you try to straighten your pelvis by stretching your legs.

Hip Abductor Exercises

This exercise is straightforward:

  • Lie down flat on your back, and then place your feet on the ground. 
  • Then, lift your legs straight up to put your feet behind your head.
  • You will then slowly bring each leg up to the side with your pelvis.

As you straighten your legs up, you have to focus on keeping your belly button down. Placing your index finger between your belly button and your bottom thigh can slightly tension in this area. When doing this, you will be strengthening and building up your abdominal muscles.

Benefits of hip abductor exercises

Improved muscle performance

Hip abductor exercises are essential for balance and athletic activities.

You can improve your muscle performance by using techniques to activate the gluteus medius in squats, such as a resistance band around your knees.

Decreases the pain

A weakness in the hip abductors, especially the gluteus medius, can lead to overuse injuries and patellofemoral pain syndromes (PFPS) as well as iliotibial band syndrome.

When you sit for prolonged periods or go downstairs, PFPS can cause pain behind your kneecap.

Studies have found that people suffering from PFPS are more likely to have hip weakness than those who don’t suffer from knee pain. This confirms the importance of hip abductor exercises when it comes to knee stability and health.

Reduce knee movement dysfunction

Knee movement dysfunction is also known as knee valgus. This condition is more common in older women and people who have muscle imbalances or poor form while exercising.

Research has shown that knee valgus is associated with a lack of hip strength and that hip abductor exercises can improve the condition.

13 Hip Abductor Exercises to Try at Home

1. Squat with abduction lift

  • Stand with your feet apart and a pair of dumbbells by your side. 
  • Your core should be engaged, and you will find a squat position.
  • When you are back standing, raise your right leg to the side and lift your arms until your shoulders meet. 
  • Continue to alternate with the left leg for 16-20 reps.

2. Curtsy Lunge to Lateral Raise

  • Keep your left foot in the ground. 
  • Now, lift your left leg up to the sky and squeeze your left glute.
  • When you are back in the starting position, extend your arms out laterally to reach shoulder height. 
  • It would help if you made a “T” shape with your arms.

3. Side Lunge To Lateral Raise

  • Start with your feet hip-width apart. You will need one dumbbell in each hand.
  • Your left leg should be extended in a side lunge. Reach your right hand to your right leg and cross your body.
  • You can push off with your left foot and return to your starting position. You should complete one rep.
  • Do 12 reps for each side.

4. Squat Hold With Abduction

  • Use a resistance band around your ankles and place your feet shoulder-width apart. Then, squat.
  • Stand up and shift your weight to your left leg. 
  • Retire to a squat position, and then continue with the left leg.

5. A mini band side hustle

  • Place the band around your ankles.
  • Place your feet hip-width apart and bring tension to the band. 
  • You can bend your knees slightly, push your butt forward and keep your hips in line with your hips. 
  • Side shuffle with your heel, but don’t let your front toe go out.
  • Next, step laterally with your other foot and place your feet as far apart as possible. 
  • Then, step the other foot in and then the other foot back in. 
  • You should also ensure that the band does not snap at you but rather controls the movement and moves slowly.
  • Continue to step in the opposite direction, using the same foot.
  • When you step back in, don’t drag your back foot. It would help if you also avoided rocking as you shuffle. Don’t rush; instead, take slow and precise steps to feel your glutes work.
  • If your knees are starting to cave in, you can move the band up to your legs or select a lower resistance. 

6. Mini Band Lateral Raises

  • Wrap a lighter band around the wrists with palms facing each other.
  • Then bend your elbows 90 degrees. 
  • Keep your wrists straight and raise your right elbow until it reaches the shoulder. 
  • Then return to the center, and then do the same on the other side.

7. Side Balance Leg Raise

  • You can do the side balance leg lifts by placing your knees down and your hand in front of the side. 
  • Your knee should be closer to the ground. 
  • Keep your other leg straight so that you don’t turn toward the ground.
  • Keep your top hand elevated and lift your straight leg parallel to the floor. 
  • Then lower your legs back down. 
  • Take a deep breath at the top. Feel your hips and glutes lifting.
  • Move slowly and perform a full range.

8. Fire Hydrant

  • Keep your hands under your shoulders and your hips above your knees.
  • Your belly button should be drawn towards your spine. 
  • Keep your right leg bent at 90°. 
  • Your right leg should be lifted to the side.
  • Return to the start of fire hydrant exercise.

9. Straight Leg Fire Hydrant

  • Start quadruped on a flat surface with your hands underneath your shoulders, knees below your hips, and feet flexed.
  • Keep your arms straight and lift your left leg straight up towards the ceiling. Keep your knee straight. 
  • As you lift, squeeze your glute and keep your arms straight. To raise your leg, do not bend your arms or lean forward.
  • For a second or so, hold the top position and then lower your foot.
  • Repeat the process by tagging your foot down. Keep your leg straight and lift straight up to the side. 
  • Make sure that you lift straight up towards the side. 

10. Clamshell raises

  • Keep your hips and your knees bent while lying on your back.
  • Your feet should be together, and your upper knee should be lifted towards the sky.
  • Place your hands around your knees to make it more difficult. 
  • Try to do 100 reps.

11. Prone extension

  • When you lie face down, keep your legs straight and to the left.
  • Then, extend your entire leg toward the sky. 
  • For 5 seconds, hold the position and repeat three sets of 10.
  • This will make it more challenging to carry a bag with a broad strap tied around the ankle. 
  • To make a simple weight of 2-3kg, pour some water into a glass.

12. Raise knee walking

  • Place marker in front of a mirror. One stride apart (70-80cm).
  • Slowly walk over each tag, keeping your pelvis level. 
  • Keep your knees as high as possible. 
  • You can also do this forwards, both sideways and backwards.

13. Water walking

  • Swimming in the pool can be a relaxing experience and provides good resistance without putting too much stress on your joints. 
  • Begin by walking in your waist deepwater. Deeper water and moving faster makes the exercise more challenging.

What are hip abductor exercises good for?

Hip abductor exercises are an important but often overlooked muscle that allows us to stand, walk, and turn our legs quickly. 

Hip abductor exercises can help you get a toned backside and can help to treat and prevent pain in your hips and knees.

How can I make my hip abductors stronger?

To make your hip abductors strong, place the resistance band around your ankles just above the bone. Standing with your feet below your hips, squat down to a semi-seated position. 

Your shoulders should be back, your gaze forward. Push your heel against the resistance band by stepping out to the side.

My Final Thoughts

You can get many benefits from hip abductor exercises. These exercises are often used in therapy settings as well as by bodybuilders and weightlifters. They strengthen the muscles that are needed to stabilize and prevent injury.

You can improve your hip abductor strength by doing side leg lifts, lying side legs, clamshells and banded sidesteps or squats.