The hip abductions exercise

Health & Fitness |

This is one of the leg strengthening exercises that works the muscles in your outer thigh and deep buttocks. The primary muscles that are used in and benefit from this exercise are:

gluteus medius (abducts thigh)
gluteus minimus (abducts thigh)
tensor fasciae (abducts thigh)
and the piriformis (abducts thigh)
Strengthening these muscles will help you keep your pelvis level and your body stable as you walk. This exercise is an excellent addition to any fitness routine.

Tips

You can do this exercise with or without ankle weights
To help you keep your spine straight, lean against a wall
To help you keep your spine and neck aligned, support your head with a pillow

Workout Procedure

Lie on the floor on your left side
Lean your back against a wall, and support your head with a pillow
Bend your left knee, and raise your left leg toward your chest
Keep your right leg straight

Breathe in

As you breathe out, raise your right leg 6 to 8 inches
As you breathe in, lower your right leg to the starting position
Repeat this procedure with your left leg
Do 8 to 12 repetitions on each side
Perform this exercise 3 time a week, every other day

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