What are the hip abductor muscles?
The hip abductor muscles are responsible for moving the leg to the side away from the midline of the body. These muscles are important for maintaining balance and stability when standing and walking, as well when performing various athletic movements.
The muscles that make up the hip abductor group, include the gluteus medius, gluteus minimus, and tensor fasciae latae (TFL). The gluteus medius and gluteus minimus are responsible for abduction and medial rotation of the hip joint. The TFL located on the outer thigh assists in hip abduction, flexion and internal rotation of the hip joint.
When these muscles are weak or imbalanced, they affect postural alignment and can lead to lower back and hip pain. Maintaining strength and flexibility in these muscles to help maintain proper alignment and reduce the risk of pain and injury.
Primary hip abductor muscles
- Gluteus medius
- Gluteus minimus
- Tensor fasciae latae
Secondary hip abductor muscles
- Piriformis
- Sartorius
- Gluteus maximus
How to test if your hip abductor muscle is weak?
- Single leg balance test: Stand on one leg with your arms by your sides and see how long you can hold the position without losing your balance. If you have difficulty maintaining your balance, it could be a sign of weak hip abductor muscles.
- Squat test: Stand with your feet shoulder-width apart and perform a shallow squat. If your knees collapse inward during the squat, it could be a sign of weak hip abductor muscles.
- Clamshell test: Lie on your side with your legs stacked and your knees bent at a 90-degree angle. Slowly lift the top leg off the bottom leg, keeping your feet together. If you have difficulty lifting your leg, it could be a sign of weak hip abductor muscles.
- Single leg bridge test: Lie on your back with one leg bent and the other leg straight. Lift your hips off the ground, keeping your straight leg suspended in the air. If you have difficulty lifting your hips, it could be a sign of weak hip abductor muscles.
What exercises help make your the hip abductors stronger?
You use your hip for everyday movements such as getting out of bed, stepping to the side, walking and running. They also stabilize your pelvis and the trunk which helps maintain an upright posture and balance (1). Overall, the hip abductor muscles are essential for forming proper movement patterns and incorporating exercises that target these muscles into your fitness routine can help to improve performance, prevent injury, and maintain good overall health. Here are some exercise you can do:
- Side Leg Raises
- Lateral Lunges
- Clamshells
- Side-lying hip abduction
- Fire Hydrant exercise
- Cable Hip Abduction