Hip Abduction Exercises are Effective Exercise for Gluteus Maximus Muscles
The hip abductors are one of the most prominent muscle groups in your body. They play a major role in many movements such as walking, running, jumping, climbing stairs or even just standing up straight. If you want to build stronger and bigger glutes then you need to work them regularly.
However, there are several reasons why you might not want to do so. For example, if you have low back pain, you may prefer other exercises like crunches instead. And if you don’t feel strong enough yet then it’s better to avoid doing too much weight lifting since this will only make things worse.
So what can we do?
Well, the answer is hip abduction exercises!
There are several types of hip abduction exercises. Some involve simply moving the hips forward while others require a certain amount of rotation around the pelvis. There are also some that involve pulling the knees toward each other (knee flexion) and some that don’t (hip extension). These variations allow us to target different parts of our glutes with varying degrees of difficulty.
By performing hip abduction exercises on a regular basis, we can build strength in a way that complements our other workouts. For example, if you also do squats then focusing on rotational or lateral movements will make your hips more stable. As another example, many runners and joggers suffer from groin strains due to the constant impact of their feet hitting the ground. Performing hip abductor strengthening exercises can help strengthen related stabilizing muscles to prevent this from happening.
Strengthening our hip abductors is also important for pregnant women since this will make the pelvic floor stronger and less likely to give way during delivery. In addition, it will help with other types of labor such as when the baby needs to be delivered via cesarean section. So if you or anyone you know is expecting a baby, then make sure they perform hip abduction exercises during their pregnancy.
Hip abduction exercises can also help with recovery after a hip replacement. This is because they allow for the top part of the leg bone to move more freely within the hip socket, which helps with regular activities and also with regaining one’s full range of motion. Incorporating these exercises into your workout routine post-op is a great way to ensure that you continue healing properly without running the risk of complications such as tissue tears or joint stiffness.
So as you can see, hip abduction exercises are beneficial in a wide range of ways. They help strengthen muscles that are used all the time yet often go overlooked in favor of more common workouts. By strengthening our bodies through exercises such as these, we will feel better and be able to enjoy all the physical activities that life has to offer!
Sources & references used in this article:
Home exercises are as effective as outpatient hydrotherapy for osteoarthritis of the hip by J Green, F McKenna, EJ Redfern… – Rheumatology, 1993 – academic.oup.com
Does adding hip exercises to quadriceps exercises result in superior outcomes in pain, function and quality of life for people with knee osteoarthritis? A systematic … by AC Hislop, NJ Collins, K Tucker, M Deasy… – British Journal of Sports …, 2020 – bjsm.bmj.com
Physiotherapist-directed rehabilitation exercises in the outpatient or home setting improve strength, gait speed and cadence after elective total hip … by CL Coulter, JM Scarvell, TM Neeman, PN Smith – Journal of physiotherapy, 2013 – Elsevier
Effects of the pelvic compression belt on gluteus medius, quadratus lumborum, and lumbar multifidus activities during side-lying hip abduction by KM Park, SY Kim, DW Oh – Journal of electromyography and kinesiology, 2010 – Elsevier
Evidence for effective hydrotherapy by J Geytenbeek – Physiotherapy, 2002 – Elsevier
A review of the clinical evidence for exercise in osteoarthritis of the hip and knee by KL Bennell, RS Hinman – Journal of Science and Medicine in Sport, 2011 – Elsevier