The phrase
"hip abductors" refers to a group of muscles in our hips that help move our legs outward to the side.
Full definition
That is why the regular practice
of hip abductors is a great way to prepare your body for a natural birth.
Benefits: No More Knee Pain Hit Your Squat Depth Improve Hip Mobility Activates Glutes Activates /
Strengthens Hip Abductors Improves Patella Tracking
Such weakness in the ratio of hip adduction to hip abduction may be related to increased hip adductor to
hip abductor muscle activity (Morrissey et al. 2012).
If you want a better butt and legs, you could go station to station
doing hip abductor, leg extensions, leg curls, and other butt isolation exercises, or you could get under the bar and squat.
So if you want to work your «outer thigh» you should do leg exercises that work your quadriceps and
hip abductor muscles.
Specifically strengthen your rotator cuff,
hip abductor, gluteus maximum and abdominal muscles.
The hip abductors help to strengthen the outer thigh muscles.
If you move your feet closer together while keeping them in the middle of the platform, you can transfer more of the load to your vastus lateralis or outer quad muscle, which is typically very hard to target, and also increase the engagement of
your hip abductors.
But first, let's take a closer look at the antagonistic pair of muscles that cause movement at the hip joint —
the hip abductors and the hip adductors.
However, for the goal of targeting
your hip abductors and adductors as effectively as possible, you need the help of its powerful twin: the sumo deadlift.
The lateral band walking exercise looks (and feels) pretty strange, but it's actually the perfect way to improve hip stability, strengthen
the hip abductors — particularly the gluteus medius — and increase stability of the knee joint.
While sitting can cause injuries through underuse of the hips, there is an association between overuse injuries in the lower extremities and poor strength in the muscles around the hip region, including
the hip abductor, adductor and flexor.
The remaining muscles involved in knee support and movement are
the hip abductors (outer thigh) and hip adductors (inner thigh), the calf muscles and the glutes (the muscles of your buttocks).
Dumbbells, Barbells, Cardio Machines, Medicine Balls, Rubber Bands, Step Machine, Stationary Bike, Elliptical Machine, Spin Bike, Swiss Ball, Squat Machine, Flat Bench, Incline Bench, Decline Bench, Kettle Bell, Shoulder Press, Smith Machine, Leg Press, Hack Squat, Cables, Leg Extension Machine, Leg Curl Machine, Stair Stepper,
Hip Abductor, Chin Up Machine, Pull Up Machine, Lat Pull Down Machine, W Bar, Straight Bar, Seated Leg Curl, Yoga Mat
Yes, it is an external rotator and
hip abductor... in the anatomic position of 0 ⁰ of hip extension; 0 ⁰ of hip flexion; 0 ⁰ of adduction; 0 ⁰ of abduction; 0 ⁰ of internal rotation and 0 ⁰ of external rotation (Reynolds & Schrattenholzer, 2007).
The muscles that pull your hips out to the side are called
the hip abductors (gluteus medius).
This warms up the lateral shoulder muscles, known as the deltoids, and
the hip abductors.
Hip Abduction Drills will strengthen the medial glutes and
hip abductors (outward hip movement) which will help stabilize the entire body and help prevent knee injuries.
The takeaway is that if
the hip abductors — the muscles that move the lower leg sideways away from the body, and the hip flexors — the muscles that move the lower leg in toward the body — are weak, the knee doesn't track as well as it should.
The abductor muscles of the leg are often referred to as
the hip abductors and are comprised of the gluteus medius muscle (the primary abductor) and the gluteus minimus.
But this exercise also stretches and works the stabilizers of the posterior chain, including
the hip abductors, gluteus maximus, and hamstrings.
Resistance - band squat is an assisted bodyweight squat exercise that effectively targets your gluteus medius (outer thighs),
hip abductor, and quads (front thighs).
The hip adductors are to
hip abductors as the quads are to the hams; they are essentially opposites.
The hip abductors are located on the outer thigh area of your leg muscle.
Looking more closely at side - stepping maneuvers, which are likely to involve
the hip abductors to the greatest degree, it is apparent that the sagittal plane extensor muscles are the drivers of performance.
In fact,
the hip abductors and adductors seem to function as stabilizers, as shown by muscle activation levels (Neptune et al. 1999; Rand & Ohtsuki, 2000) and by analysis of the net joint moments during side - stepping or COD maneuvers (Kuntze et al. 2009; Inaba et al. 2013; Shimokochi et al. 2013; Havens & Sigward, 2015c).
Conversely, persons with weakness in
the hip abductors develop what is known as a «Trendelenberg» gait, where the pelvis tilts up and shifts toward the affected side during the stance phase of walking.
Figures 5 and 6 illustrate engaging
the hip abductors in the standing leg to lift the side of the pelvis for the raised leg.
In this post, I examine what happens with the pelvis when
the hip abductors are not functioning properly.
A variety of conditions can affect
the hip abductors, including hip pain (from arthritis) and injury to the nerve supply of the gluteus medius.
In medicine, we test the function of
the hip abductors by having the patient stand on one leg in the «Trendelberg Test.»
(Figure 3: Engaging
the hip abductors in Revolved Triangle Pose.)
Next, I use sequential muscular engagement to lift the back leg in Revolved Half Moon Pose, beginning with
the hip abductors of the standing leg.
Weak hip adductors (see reviews by Hrysomallis, 2009; Ryan et al. 2014; studies by Crow et al. 2010; Nevin and Delahunt, 2014) or weak hip adductors relative to
the hip abductors (Thorborg et al. 2011) have been identified as predictive of adductor - related groin pain or increased risk of adductor - related groin strain injury.
Atrophy of the gluteus medius has been associated with adverse symptoms after total hip replacement (Pfirrmann et al. 2005) and weakness of
the hip abductors has been observed even after 2 years post-operation (Arokoski et al. 2010).
Are all these poses meant to help
hip abductors?
The core includes
the hip abductors, hip adductors, hip flexors, and the lumbar spine.
After watching your ITBS video, I noticed that anytime i worked on my leg strength (glutes /
hip abductors) and lower back / core exercises, I can once run again comfortably up to about 10 miles.