4 hip abduction exercises that naturally strengthen your glutes

Hip abduction occurs when you lift your leg out to the side, away from the center of your body. Strong hip abductor muscles, primarily the gluteus medius and gluteus minimus, help control and align your lower body and reduce the risk of injury.

Lateral hip abduction isolates your gluteus medius muscle in a non-supporting position. Research considers this to be a core exercise for improving glute strength. Consider adding this exercise to your routine if you’re just starting out, nursing an injury, or want to develop control before completing standing exercises.

1. Lie on your side with your lower leg bent or straight and your upper leg straight.
2. Keep your hips stacked on top of each other. Lift your top leg toward the sky without rotating your hip forward or backward.
3. Pause at the top then slowly lower down.
4. Perform 3 sets of 10 repetitions on each side.

Standing Single Leg Raise tests balance and stability in a functional way. Research shows that standing hip abduction strongly activates your gluteus medius, one of the main muscles responsible for hip abduction. Consider adding this exercise to your routine if you want to improve vertical stability and walking mechanics.

1. Stand with your feet hip-width apart, holding onto a stable surface for balance.
2. Keeping your toes pointed forward, lift one leg straight out to the side, away from your body.
3. Pause at the top then slowly lower down.
4. Perform 3 sets of 10 repetitions on each side.

Note: A resistance band can be placed below the knee for an added challenge.

Hydrants work your gluteus medius muscle while simultaneously working to improve spinal stabilization. Research shows that this is an effective exercise for activating the glutes, especially when weight is added. Consider adding it to your workout routine if you progress to standing exercises.

1. Start on all fours with a flat back.
2. Keeping your knee bent, lift one leg out to the side.
3. Pause at the top then slowly lower down.
4. Perform 3 sets of 10 repetitions on each side.

Side band walks introduce continuous tension to your gluteus medius to improve strength and stabilization. Research indicates that side band walks are one of the most important gluteus medius exercises. Consider adding this exercise to your routine before working your lower body to warm up your muscles.

1. Start standing with a resistance band just above your knees.
2. Bend your knees slightly and maintain tension in the band as you step sideways.
3. Repeat 3 sets of 10 steps in both directions.

Although hip abduction exercises are very effective for strengthening the glutes, it is important to be aware of common mistakes made and tips for getting the most out of these exercises.

• Warm up first: Always start with gentle movements to increase blood flow to your muscles and prepare your hips for movement.
• Cool: Finish with some light stretches or gentle mobility work to improve recovery time and help maintain flexibility.
• Avoid painful movements: Stop any exercise if you feel pain and do not hesitate to modify or skip an exercise if necessary.
• Focus on form: It’s important to focus on proper form and perform controlled, deliberate movements to ensure you’re engaging the right muscles, protecting your joints, and reaping the full benefits of exercise.
• Progress gradually: Increase your range of motion, repetitions, or add resistance slowly and over time as you see how your body responds to the exercises. This will also help prevent injuries.
• Stay consistent: Staying consistent with your exercise routine is essential for improving and maintaining mobility and strength. Start with 2 to 3 exercises per session, 2 to 3 times per week, and adjust volume as strength improves.
• Listen to your body: Pay attention to what you feel, whether it is stiffness, soreness, discomfort, or soreness. Adjust accordingly or talk to your doctor.
• Combine strength and flexibility exercises: Include a mix of strength-based and flexibility-based exercises to ensure mobility is created and maintained, promoting joint health and optimal muscle balance. Consider alternating days of more intense strength work with days of lighter mobility.