During a glute workout, we often only focus on the gluteus maximus, the largest muscle in the buttocks. The gluteus medius and gluteus minimus are two other muscles in addition to the largest muscle in the hip. These other two muscles need to be focused in order to properly burn the hip.
What is hip abduction?
Hip abduction is the movement of the hips on the side away from the other leg. All three hip muscles play a role in hip abduction, but it is primarily the gluteus medius.
Benefits of hip abduction
- Hip abduction makes your other buttocks exercises a little more effective.
- Hip abduction increases the strength of all the muscles in your buttocks to aid your other exercises, most notably weight lifting. It has been shown to correct the condition of the knee valgus. Knee valgus is a condition in which the knee collapses and falls inward. This happens because of the low hip strength involved in other exercises such as weight lifting.
- It helps in reducing knee pain.
- It also helps in improving the body's balance during routine activities such as walking and standing.
Here is a reliable guide to 3 highly reliable and recommended hip abduction exercises. Try the variant mentioned with exercises to feel the burning sensation faster.
1. SIDE LYING LEG LIFT
- lie on the left side of your body.
- Stretch your legs across each other.
- Rest your head on your left hand or on a pillow. It is recommended that you lie down so that gravity acts as a drag in performing the movement.
The movement: Raise your right leg up to 45 degrees in the air and bring it down. This is 1 rep. Do 15 to 18 reps before switching sides.
Tip: To focus more on the buttock muscle, point your feet slightly inward and nominally tilt the left waist bone a little forward.
One level higher: Use a resistance band around your lower thighs to increase the intensity of the exercise.
2. RESISTANT SPRING BAR
- Use a resistance band on your ankles.
- Get a quarter squat position by standing with your feet hip-width apart and bend forward at a bend and bend your knee.
- Keep your hands on your chest.
The movement: Jump out with your knees bent and jump back to the original stance. This is a repetition. Follow the same until you have completed 15-20 repetitions.
Tip: Bend your knees throughout the exercise
3. SIDE LYING KNEE LIFT
- Lie on the left side of your body so gravity acts as a drag.
- Rest your head on your left hand or on a pillow.
- Bend your knees in front and make a V.
The movement: Raise your right knee in the air and keep your feet together. Raise the knee to 45 degrees and bring it down. This is a repetition. Do 15 to 18 reps before switching sides.
Tip: Keep the core engaged.
One level higher: Use a resistance band around your lower thighs to increase the intensity.
The final result
Even if your focus is not on building buttocks muscles, hip abduction is a good exercise to help you with your routine. It increases lower body balance and strength while standing or doing activities that involve your lower body. No weights or other equipment are required.