Why Hip Strength Matters
Hip weakness is one of the most common concerns tied to activity-related injuries, especially in sports like running and cycling, which is why athletes and non-athletes alike are becoming more aware of their hip strength. Physical therapists often recommend hip abduction exercises because they target the hip muscles, the gluteus medius, gluteus minimus, and tensor fasciae latae. Hip abduction refers to movement “away” from the body, and because this type of exercise can be new to many patients, it's often introduced slowly for safety.
The Benefits of Hip Abduction Exercises
Hip abductor exercises help prevent injury by maintaining proper alignment of the lower body. Weak hip abductors can lead to the “knock knee” position, where the knees move inward during walking or running and cause muscle strain, hip abduction exercises help the body move safely and efficiently.
These exercises can also decrease pain. Patients who undergo hip abduction exercises often deal with Patellofemoral Pain Syndrome (PFPS) and other hip-related injuries; PFPS causes pain behind the kneecap that is often brought on by prolonged sitting, and studies have linked hip weakness to PFPS, showing that hip abductor exercises help manage knee pain and stability.
Finally, hip abductor exercises improve strength and agility. Strengthening the hip area all the way to the knee makes it easier to move and shift direction, which in turn improves overall agility.
Exercises to Strengthen the Hip Abductors
Hip Abduction with Cable, using a cable machine set at the lowest pulley, attach an ankle strap and hold the machine for stability with your near hand. Keeping both legs straight, contract the hip abductors to bring the outer leg straight out to the side, pause at the top, and slowly return to the starting position.
Side Lunge, stand with toes slightly flared out and feet wider than shoulder-width apart. Keeping the legs straight, bend the knees and shift your weight to one side, then repeat on the other side, alternating legs.
Leg Out Side Kickouts, one of the more challenging moves for gluteus medius stamina. Starting on all fours with hands directly under the shoulders, bend one knee, kick the leg out and straighten it, then repeat on the other leg.
Lying Hip Abduction, targets the gluteus medius and gluteus minimus. Lying on your side with legs straight and the upper body supported on your forearm, squeeze the glutes to raise the top leg as high as tolerable, pause at the top, and return slowly to avoid strain.
What the Research Shows
A study showed positive results after a six-week exercise program that included strengthening of the hip abductors. Results will still depend on each patient's medical condition and the evaluation performed by their physical therapist, who can tailor a program to fit specific needs and goals.