While performing a glute workout, we often focus just on the gluteus maximus, the largest muscle in the butt. The gluteus medius and gluteus minimus are two other muscles alongside the largest muscle in the hip. These two other muscles need to be focused on to burn the hip in the right way.
What is Hip Abduction?
Hip Abduction is the movement of hips on the side away from the other leg. All three hip muscles play a role in hip abduction, but majorly it’s the gluteus medius.
Benefits of Hip Abduction
- Hip Abduction makes your other butt exercises complete somewhat more effective.
- Hip Abduction increases the strength of all the muscles in the butt to help your other exercises, majorly, weight lifting. It has proven to correct the condition of knee valgus. Knee valgus is a condition when the knee collapses and falls inwards. This happens because of low hip strength while performing other exercises such as weight lifting.
- It helps in reducing knee pain.
- It also helps in increasing the balance of the body in routine activities like walking and standing.
Here is a reliable guide to 3 highly reliable and recommended exercises for hip abduction. Try the variation mentioned with exercises to feel the burn faster.
1. SIDE LYING LEG LIFT
Posture: lie down on the left side of your body. Straighten your legs one on the other. Rest your head on your left hand or a pillow. You are advised to lie down so the gravity works as the resistance while performing the move.
The move: lift the right leg in the air up to 45 degrees and bring it down. This is one rep. Perform 15-18 reps before changing the side.
Tip: To concentrate more on the butt muscle, point the feet slightly towards the inside and incline the left waist bone nominally a little forward.
A level up: Use a resistance band around the lower thighs to increase the intensity of the exercise.
2. Resisted Jumping Jacks
Posture:
- Use a resistance band on ankles.
- Acquire a quarter squat position by standing with feet hip-width apart and bending a lilt forwards and knee bent.
- Keep the hands on the chest.
The move: Jump out with still the knees bent and jump back into the original posture. This is one rep. Follow the same until you complete 15-20 reps.
Tip: Bend the knees throughout the exercise
3. Side Lying Knee Lift
Posture: lie down on the left side of your body so that the gravity works as the resistance. Rest your head on your left hand or a pillow. Bend the knees in front, making a V with your leg.
The move: lift the right knee in the air keeping the feet together. Lift the knee to 45 degrees and bring it down. This is one rep. Perform 15-18 reps before changing the side.
Tip: Keep the core engaged.
A level up: Use a resistance band around the lower thighs to increase the intensity.
The bottom line
Even if you are not focusing on butt muscle-building, still hip Abduction is a good exercise for helping you in your routine. It increases the balance and strength of the lower body while standing or doing anything that engages your lower body. There is no requirement for weights or any other equipment.