Best Hip Abductor Exercises For Stronger Glutes (PREVENT HIP AND KNEE PAIN) | LiveLeanTV

On today’s episode of Live Lean TV, I’m sharing the best hip abductor exercises for stronger glutes to prevent hip and knee pain.
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Timestamps:
00:00 Best Hip Abductor Exercises For Stronger Glutes
00:38 Anatomy Of The Hip Abductor Muscles
01:07 Benefits Of Strengthening Your Hip Abductor Muscles
03:48 Hip Thrust With Hip Resistance Band
03:54 Squat With Hip Resistance Band
04:01 Lateral Band Walk
04:07 Side Lying Hip Abduction
04:12 Clamshell
04:18 Fire Hydrant
04:24 Iso Squat With Hip Abduction
04:32 Seated Hip Abduction
04:38 Standing Cable Hip Abduction
04:45 Standing Resistance Band Hip Abduction
04:51 Standing Single Leg Hip Abduction Machine
04:57 Seated Abductor Machine

Anatomy Of Hip Abductor Muscles
The hip abductor muscles are a group of muscles found on the outer thigh. The primary hip abductor muscles include:
- Gluteus medius
- Gluteus minimus
- TFL

The secondary hip abductor muscles include:
- Gluteus maximus
- Piriformis
- Sartorious

These abductor muscles are targeted with exercises that move your legs away from the midline of your body.

Benefits Of Strengthening Your Hip Abduction Muscles:
- Transform your flat butt into a set of strong glutes that fill out your jeans
- Become a stronger, powerful and more explosive athlete
- Improve your stability, especially when balancing on one leg
- Prevent and heal knee and hip pain
- Reduce knee valgus, i.e. knock knees, where you knees cave in when you squat

Just like the adductor muscles, these abductor muscles are often neglected, unless you know how to target them with the right types of strengthening exercises. Since many people are sitting for long periods of time during the day, this lack of usage can often de-activate your glues from properly activating during your leg workouts. When your abductors aren’t firing and contracting when they should be, your body compensates by activating other muscles that aren’t designed to be used during specific movements. This often leads to poor performance and pain, which is one of the reasons why so many men and women have knee and hip pain.

The most effective way to target and strengthen your hip abductor muscles, is to incorporate a combination of compound and isolation leg movements. It’s beneficial to incorporate resistance bands, especially a Hip Circle Resistance Band or loop band.

The goal is to push your knees out against the resistance band which helps contract and activate your glutes, especially when it’s bodyweight only.

Compound Exercises:
- Hip Thrust With Hip Resistance Band
- Squat With Hip Resistance Band
- Lateral Band Walk

Isolation Exercises:
- Side Lying Hip Abduction
- Clamshell
- Fire Hydrant
- Iso Squat With Hip Abduction
- Seated Hip Abduction
- Standing Cable Hip Abduction
- Standing Resistance Band Hip Abduction
- Standing Single Leg Hip Abduction Machine
- Abductor Machine

Since the glute muscles have a slightly higher proportion of slow twitch muscle fibers, many of these movements should be targeted with higher reps.

I also want to make it clear that these abductor and adductor isolation exercises should not make up the majority of your leg workouts. I use them as activator exercises to activate the adductor muscles on the inner thigh and abductor muscles, to improve squat strength and mechanics.

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Best Hip Abductor Exercises For Stronger Glutes (PREVENT HIP AND KNEE PAIN) | LiveLeanTV
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