Hip Abduction and Adduction

The primary hip abductor is the gluteus medius, which is very important for normal walking. Of the several adductors, the adductor magnus is the strongest. These exercises are usually done while standing, but if you have a loop of tubing, you can do the abduction from a side-lying position. As with the other standing exercises, secure one end of your tubing to an immobile object and the other end to the ankle of the leg you will be moving. For hip abduction, stand sideways to the stable object so that your feet are together and the moving leg is farther away from the object. Move the leg sideways, away from your body and against the resistance (see figure 4.21a). To perform hip adduction, the moving leg is on the side of the body closest to the stable object. This time bring the leg across your body, in front of the other leg, as it pulls against the tubing (figure 4.21b). In both exercises, hold the end-point position for 2 to 3 seconds, and then return the leg to its starting position.

Figure 4.21 (a) Hip Abduction and 4.21 (b) Adduction