Equipment needed for some moves: one medium-weight looped mini resistance band (like this), one medium-weight long resistance band (like this), a set of medium-to-heavy dumbbells, one heavy kettlebell, and a step or bench. While not the worst moves you could do at the gym, kickbacks and overhead extensions don’t work your triceps all that hard. That's 1 rep. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. That's 1 rep. Do 5-8 reps on each leg, alternating sides. Engage your core, tuck your butt, and make sure your lower back is flat. Pause for a second, and then slowly extend the leg back out to starting position. Stand with your feet shoulder-width apart, a kettlebell on the floor in between your legs. Hinge forward and bend your knees to squat down and grab into the kettlebell handle with both hands. Lying Hip Abduction; Hip Abductors also internally rotate hip following exercises: Cable (pull side) Push Pull; Twist; For Tensor Fasciae Latae exercises see Hip Flexors (All) and Rectus Abdominis (basic exercises). That's 1 rep. This exercise strengthens the muscles of your hip and leg. All rights reserved. Affix a band or the handle of a cable machine around your right ankle while you stand with the machine (or fixed point of the band) on your left. Most functional exercises—ones that mimic everyday movements such as squats, hip hinges (deadlifts, for example), lunges, steps-ups—stretch and strengthen your hip muscles in some way. Stand with your feet together, holding a dumbbell in each hand, arms by your sides. So if you strength train and do a variety of these sorts of movements, you're probably working these important muscles without even realizing it. Slowly drive your right knee toward your chest, pause for a second, and then place your foot back on the bench. kokouu/Getty, Credit: SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. That's 1 rep. Start in a side plank with your left elbow under your shoulder, legs extended, and hips, knees, and ankles stacked. Exercise #8 - Dumbbell Adduction You will only need one dumbbell weight for this exercise. Grasping dumbbell with hand of arm furthest from floor, position dumbbell as low as possible on top side of thigh. The majority of your weight should be in your front leg. Holding a dumbbell in each hand, raise your arms out to the sides until they are parallel to the floor. Do 3 sets of each. Standing Hip Abduction Step 1 Loop one end of resistance band around a sturdy object and the other end around your ankle. Tables of hip abduction strength standards for men and women. Hold a... Bent-Knee Side Bridge Hip Abduction. What to do instead: Functional movements. This takes care of hip abduction and improves your hip external rotation. Leg abduction exercises can be performed at home without equipment, although a yoga mat is handy. The leg extension machine ties an unnatural movement with a dangerous weight placement (similar to the hip abduction machine), says Brooks. Push through your heels and squeeze your glutes to lift your hips of the floor. The hips are one of those body parts that most of us don't really think about until they're bothering us. Choose a dumbbell that lets you squat with proper form but makes you feel fatigued by the end of each set. Keep your back flat and core engaged. Click through to watch this video on Keep your back flat and shoulders retracted; don't round forward or arch your lower back. (Main target: Glute max. The muscles the machines work "are primarily stabilizers for when you're standing or moving around. Gifs and image: Photographer: Katie Thompson. Twenty months and 17 pounds later, I came away with 10 big lessons. Basically, they do a lot, and when they're weak or tight or otherwise not working in an optimal way, you can not only end up with cranky hips, but other body parts may overcompensate and take on too much work—leaving you with other, seemingly unrelated, issues, like knee pain. Simply set the weight and squeeze your legs together. Repeat on the other leg. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. Leg abduction exercises can be performed at home without equipment, although a yoga mat is handy. Ad Choices, 12 of the Best Hip-Strengthening Exercises. But the machine's not without merit: Use the fixed bar at lower positions to perform inverted rows or as your support for incline pushups. The same is true for cable hip abduction exercises in which you attach a low pulley to your ankle, turn your opposite side to the machine and extend your leg sideways, away from the machine. Wide-Grip Bench Press vs. Close-Grip Bench Press), The seated torso rotation will tone your abs through rotation, "but at the price of beating up on your spine," says Tumminello. They're trying to generate more force by moving their pelvis.". Other examples of abduction include overhead press and side-lying hip abduction. Stand upright with your feet about hip-width apart, core engaged, and chest lifted, with a looped mini resistance band around the balls of both feet. (Quick position check: your left foot should be stepped out far enough that you can do this without letting your left knee go past your left toes—if you can't, hop your left foot out a bit farther away from the bench.). Amy is a freelance writer who covers health, fitness, outdoors, and travel. Stand with your feet about shoulder-width apart. Hold the dumbell with both hands at your chest. Stand facing a box, step, bench, or chair. Bend your knees and lower down into a squat. Close-Grip Bench Press. Position: standing on 1 leg Movement Variation: unilateral Plane of Motion: frontal Joint Action: hip abduction. Maybe you've even started doing some hip stretches to combat that. "When you rotate your spine, your hips are designed to rotate as well.".