Hip abduction exercises are important for athletes who need lateral movement. The gluteus medius muscle is responsible for hip abduction, and exercises can be done using a machine, elastic band, or lying on the side with a padded tube.
Hip abduction is any movement of the hip in which the leg moves away from the body in the same plane as the rest of the body. For example, when performing jumps, leg extension is a form of hip abduction. Hip abduction exercises are very important to many athletes, because abduction is important to any sport that involves lateral movement. The gluteus medius is the primary muscle responsible for hip abduction, so hip abduction exercises will focus on this muscle.
There are several ways to perform hip abductions. One way is to use a hip abduction machine. These machines have a padded seat and back that is set at a slight angle, and usually have some type of hand grip for stability. The athlete places their legs in fixtures that have pads that rest against the outside of the knee. Some of these machines will keep the leg straight, and others will require the athlete to bend the knees.
Once the athlete is secure on the machine, they spread their legs apart. This will require pressing against the pads on the side of the knee. Using a chord and pulley system, these pads attach to weights and provide the resistance that makes the exercise beneficial. The benefit of these machines is that they ensure proper form and help isolate the gluteus medius.
Another way to perform hip abductions is to use an elastic band. To perform this exercise, the athlete attaches the band to something that is fixed and will not move as a result of tension on the band. The athlete then places the foot farthest from the attached end of the band in a loop at the end of the band. Keeping the other foot stable on the ground and using the arms to support something stable, such as a door frame or a piece of exercise equipment, the athlete moves the free leg away from the body. The tension in the band will cause the necessary resistance.
One last way to perform hip abduction exercises is for the athlete to lie on their side with a padded tube or rolled towel between their legs. Keeping the legs straight, the athlete lifts the upper leg into the air slowly and with control. He or she puts it down again and can repeat this process as many times as he or she wants. It is important to lie on the other side and repeat the same exercise with the other leg. This form of hip abduction exercise uses gravity to provide resistance and therefore does not provide as intense a workout as the other methods, but it does require less equipment.
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