The movement of a limb away from the midline of the body is called abduction. Abduction exercise movements are something we do every day without even thinking about it, such as when driving a car. However, intentionally incorporating abduction exercise and movements into your workout routine can prove to be very beneficial. Abduction exercise can help strengthen the related muscle groups, makes performing routine tasks easier while also improving your overall level of fitness and mobility.

There are various kinds of abduction exercise that one can do. Shoulder abduction exercises work the muscles at the back of the shoulder and the upper back. Shoulder abduction exercises are an essential part of any workout routine. One can also do an arm abduction exercise for the same. The abductor muscles in the leg can be worked on by doing leg abduction exercises.

The movement of the leg away from the midline of the body is also called hip abduction. This action is used by us every day when we get out of bed, every time we step to the side or get out of the car. Hip abductors are of significant importance yet are often forgotten muscles. These muscles contribute to our ability to walk, stand, and rotate our legs with ease. It is a good idea to add abduction exercise and movement to your workout routine.

In this article, we’ll tell you what are abduction exercises that you can include in your workout routine and strengthen your hip muscles.

Some of these are simple exercises that would require minimal to no equipment and can be easily done in your home workout routine.

  1. Standing Hip Abduction: This is a standing abduction exercise that can be done with the help of a cable machine. It is also one of the major leg abduction exercises. This cable abduction exercise is an isolation exercise that builds muscle and strength in the hip abductors. A cable abduction exercise is a great movement to replicate the actual motion and function of the abductors.
  • Connect the ankle wrap attachment and set the cable pulley at the bottom of the pole. Now wrap the attachment around your left ankle.
  • For the starting position, turn your face away from the pulley and stand one step away from the pole with your feet together.
  • Keep your right foot planted, inhale, and brace your core.
  • As you exhale, slowly raise your left leg out to the side. Keep your hips facing forward and square as much as possible. You should feel this in your abductors and glutes.
  • As you inhale, slowly lower your leg to return to starting position.
  • This is one rep.
  1. Side Lunge: The side lunge is another standing abduction exercise that comes with various benefits. Along with targeting the large muscle groups in the legs such as quads and hamstrings, this abduction gym exercise also works the inner thigh muscles.
  • For the starting position, stand with your feet hip-width apart and position your hands in front of your chest.
  • Now, take a wide step with your left leg to the side of you. Your feet should be flat on the floor, and both your toes should be pointed in the same direction.
  • Keep your hips back and bend your left knee as you step outward. This should feel like you are attempting to sit just one side of your lower body in a chair.
  • Release this position by pushing off your left foot and returning to the starting position.
  • This is one rep on one side.
  • Perform a set on your left leg and then switch to the right leg.
  1. Dumbbell Lying Hip Abduction: This is a dumbbell abduction exercise that can be easily done at home with a pair of dumbbells. When done regularly, this dumbbell abduction exercise can prove to be very beneficial in strengthening the hip abductor muscles.
  • For the starting position, lie down on the floor or a mat on your right side. Now, extend the right leg down straight, extend your top/left leg to the front, lower corner of the mat, or the floor, and position your lower back underneath.
  • Grip a dumbbell in your top hand or left hand and position it as low as possible on the top of the left thigh.
  • Inhale. As you exhale, raise the weighted leg off the ground as high as possible, keeping the dumbbell positioned on the side of the upper thigh.
  • As you inhale, slowly return the leg to the floor.
  • This is one rep on one side.
  • Perform a set on your left leg and then switch to the right leg.
  1. Fire Hydrants: This is a simple bodyweight glute isolation exercise. This glute abduction exercise mainly targets the gluteus medius.
  • For the starting position, get on all fours with your hands directly under your shoulders and knees directly under the hip points.
  • Now, keeping your legs bent, lift one leg out to the side. Stop at hip height.
  • Now, squeeze your gluteus medius as you put the leg back down and return to the starting position.
  • This is one rep on one side.
  • Perform a set on one side and then switch to the other.
  1. Leg Out Side Kickouts: This is another extremely effective glute abduction exercise. This abduction gym exercise is challenging and a great way to test the stamina of your gluteus medius.
  • For the starting position, get on all fours with your hands directly under your shoulders and knees directly under the hip points.
  • Now, keeping your legs bent, lift one leg out to the side. Stop at hip height.
  • Then, ‚Äúkick out‚ÄĚ your leg to straighten it and then bend it again.
  • This is one rep on one side.
  • When done with repetitions on one side, slowly bring the knee down to the floor and repeat on the other side.

Now that you know what are abduction exercises, make sure to add a couple of them to your workout routine. It is a good idea to include some arm abduction exercise in your workout routine as well. When done regularly, these hip and shoulder exercises can prove to be very beneficial in improving the quality of your workouts as well as your everyday mobility and movements. With proper form and a little space, the above-mentioned abduction exercise can be performed anywhere.

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Posted 
May 12, 2022
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