Don't have access to
a leg abductor machine?
These muscles are either on the inside of the leg, the adductor group or the outside of
the leg the abductor group.
Not exact matches
This stretch targets the
abductors, opens the hips, and stretches the outer length of the
legs and hips.
Your
abductors include your glute medius and maximus, and the TFL, the small very important muscle that sits at the top of your
leg and feeds into your IT band, adding stability to your knee.
10 Cable
Abductor Pulls — > your AB - ductors are the hip / glute muscles that move your
leg away from your body (opposite to the ADD - uctors, that move your
leg in to your body).
-- help you to concentrate the work fully on one
leg — show you whether you are stronger on one
leg, than on the other — activate the adductor and
abductor muscles of the
leg in a unique way — give your spine some rest — help you in your sport
This technique increases strength in your
abductors and adductors (the inner and outer portions of your
legs), as well as your calves.
Last but not least some extra exercises that came as some runner ups were L - Sits, L - Sit Iron Crosses, Handstands Push ups, Squatting on the ends of the barbells for instability, and
abductor adductor exercise in which you stand on the ends of the barbells and while using a spotter, spread your
legs using abduction, and then squeeze your feet back together to a stand.
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.
So if you want to work your «outer thigh» you should do
leg exercises that work your quadriceps and hip
abductor muscles.
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.
The hip
abductors are located on the outer thigh area of your
leg muscle.
The next variation targets the
abductors (the muscles that bring the
leg away from the midline of the body... in this case, the gluteus medius and minimus muscles).
Ham / glute raises for example and also the
abductor / adductor machine (the one where you are spreading and closing your
legs)... I know a lot of guys think doing this looks «bad», but it works.
Shift your weight into the left side and, staying as low as you can (it's natural for the left
leg to straighten a little, but don't come out of the bent knee all the way), lift the right
leg straight up and out to the side, squeezing into your side butt (
abductors if we're being fancy).
For Hack Squats, Romanian Deadlifts, Lying Leg Curls and Leg
Abductors, Dwayne Johnson uses 12 reps. To finish his
legs workout, The Rock works his calves with both standing and seated calf raises.
In medicine, we test the function of the hip
abductors by having the patient stand on one
leg in the «Trendelberg Test.»
For many us, our
abductors are stronger than our adductors, so our inner thighs are weak and inner
leg reflects that with an un-toned look.
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.
Circle your
leg past your bottom right
leg slowly, working with resistance to activate your glutes and
abductors (b).
Abductors, found more on the outside line of the
leg, are muscles that take the
leg away from the midline of the body — they abduct it, like a kidnapper.
Read more about isolation exercises for the
legs in our articles about
leg curls and
leg extensions, and seated adductor and seated
abductor machines.
I m working my
abductors with sidelying
leg lifts and gentle stretching for my very tight adductors.