Hip Abduction and Adduction
11/2/2005 12:00:00 AM | Pack Athletics
It's been shown that the hip abduction movement done on a regular basis does much to improve knee stability thereby reducing the rate of knee related problems. The hip adduction movement improves strength in the groin which can help reduce the incidence of groin strains. This being the case, athletes would do well to include them in there regular weight training program.
Hip abduction is when the leg is moved out to the side and involves the muscles on the outer part of the hips. Hip adduction is when the leg is moved back in next to the other leg from the out position and involves the muscles of the groin area.
A standing hip abduction exercise is done by standing straight with the legs together and moving the one leg out to the side as far as possible while keeping the body positioned up straight and the toe pointed forward. As the leg moves outward it should remain slightly behind the position that it was in at the beginning of the movement. Perform 10 to 12 repetitions with one leg then the same with the other. There is a tendency for the leg to move forward as it goes out so be mindful of that. Resistance can be provided by using rubber tubing as shown in the photos below.
A prone hip abduction exercise is done by getting in a prone position, holding your body off the floor by resting on your elbows and forearms and your toes. Keep the body straight from head to heels. Raise the right leg about 8 or 10 inches off the floor and then move it outward as far as possible without the hips moving. Keep the toe pointed to the floor. Perform 10 to 12 repetitions with one leg then switch to the other being careful to keep the body straight throughout the entire set. The prone hip abduction exercise is shown in photos below.
 Abduction Start |
 Abduction Midway |
 Abduction Finish |
 Adduction Start |
 Adduction Midway |
 Adduction Finish |
 Prone Ab Start |
 Prone Ab Leg Up |
 Prone Ab Leg Out |