Setup:ДЄ) Set up a cable machine at the lowest pulley setting.Д«) Attach the ankle slip to your outer foot and hold the machine for stability with your near hand. The cable machine can be a powerful tool in developing the hip abductors. Action:ДЄ) Keeping your leg bent, lift one leg out to the side, stopping at hip-height.Д«) Squeeze your gluteus medius and return to the starting position. Setup:ДЄ) Assume a starting position on all fours with your hands directly under your shoulders. The fire hydrant is a simple bodyweight glute isolation exercise that mainly targets the gluteus medius. With stronger hip abductors, lifters can trust that on their heaviest of sets, their hips will support them. The answer is simple - strong hip abductors provide major stability in the hips that can benefit any lifter.ДЇor example, hip stability is paramount to executing the deadlift and squat motions. Improved Strength PerformanceДЄt this point, strength trainers may be asking themselves why they should care about smaller muscles in the legs. Bolstering the strength of the hip abductors is a surefire way to improve agility! 3. On the other hand, strong hips allow us to quickly change direction and move about with efficiency. With weak hips, it is extremely difficult to move nimbly and shift direction at ease. Improved AgilityДЄs mentioned before, our hip abductors are responsible for moving our legs away from the body.

This position stresses the knee joints and can easily cause strains in muscles throughout the lower body.Д®xercising the hip abductors can help us avoid these issues, maintain proper lower body alignment, and move with safety and efficiency. Without sufficient strength in the hip abductors, our knees have the tendency to move inwards when we walk or run, leading to a вЂњknock kneeвЂќ position. Injury PreventionДЇirst and foremost, strong hip abductors protect against injury. Specifically training the hip abductors is crucial for many reasons. While training the hip abductors may not impress people at the gym, we cannot afford to neglect these important muscles. While small in size, this hip abductor provides significant stability to our lower half. The tensor fasciae latae is a small muscle located in the upper thigh that supports our legs as we walk. Our glutes are comprised of three muscles: the gluteus maximus, medius, and minimus.ДЄlthough the gluteus maximus provides most of the shape, power, and explosiveness of the glutes, the overshadowed gluteus medius and minimus are the prime movers for hip abduction. The gluteal muscles make up our buttocks.

While many muscles activate to abduct the hips, three muscles are most involved in hip abduction: the gluteus medius, gluteus minimus, and the tensor fasciae latae. We use our hip abductors, which connect the thigh bone to the pelvis, to support our body when we stand, walk, and engage in physical activity. Hip abduction refers to any movement away from the body.

Standing hip abduction