Hip Abduction

Hip Abduction

Hip abduction targets the gluteus medius and minimus for pelvic stability.

Muscles Involved

• Gluteus medius : primary target, pelvic stabilizer
• Gluteus minimus : assists abduction

Step-by-Step Instructions

Step 1 — Machine

Seated, spread thighs against pads.

Step 2 — Band

Standing or in squat, spread against band resistance.

Sets and Reps

3 sets of 15-20 reps.

Common Mistakes

• Leaning back : stay upright on the machine
• Movement too fast : controlled and slow

Safety Tips

Prevention and activation exercise. Important for knee and pelvic stability.

Variations

• Banded squat : activation during squat
• Clam shell : lying on side
• Standing cable abduction : constant tension

Who Is This Exercise For?

All levels. Important preventive exercise for all athletes.