To focus on building up your hip abductors, Dircksen suggests the below exercises. Overactive abductors or adductors can pull your alignment out of whack, putting more stress on certain areas of the body and placing your joints in vulnerable positions. “Imbalances in strength can create extra tension in the neighboring joints, like the foot, ankle, knee, and hip,” explains Otey. One thing to keep in mind when strengthening your hip abductors (something all runners should do!), is also making sure your hip adductors are also strong. Meanwhile, strong eccentric strength in the hip abductors can lower risk of patellofemoral pain (or knee pain) in new runners, according to another study published in 2015. Several studies show an association between weak hip abductors and IT band syndrome, a common injury among runners. Research proves the importance of strong hip abductors. This can up your risk of injury and keep you from clocking faster times.
If your hip abductors are weak, this leads to excess movement through the pelvis, which is not only inefficient for your stride, but can also cause extra stress and strain on your lower spine and pelvis, and the muscles around that area, Dircksen says.
Everything You Need to Know About Hip Pain. Translation: You need your hip abductors stable enough to withstand impact and powerful enough to keep you moving in a forward propulsion, without the hips or knees moving side to side as you go. “Running is a single-leg activity, and every step you take, the hip abductors are responsible for controlling the pelvis and femur through mid-stance, where ground reaction forces are the highest,” explains Blake Dircksen, P.T., D.P.T., C.S.C.S., physical therapist at Bespoke Treatments Physical Therapy in New York City. When it comes to balance and stability-you need to stay stable on one leg as you step through your gait cycle-as well as efficiency, these muscles are crucial. “These muscles are responsible for lifting the leg out to the side, away from the midline.” “The main hip abductor muscles include the gluteus medius, gluteus minimus, and tensor fasciae latae or TFL,” explains David Otey, C.S.C.S., strength coach and personal trainer based in New Jersey. Remember, for best results, stand up nice and straight and keep your movements smooth and controlled.Play icon The triangle icon that indicates to play What are the hip abductors and how do they influence my running performance? This provides even greater resistance.įor most people, one set of 12 to 15 repetitions is adequate. To make the exercise a bit more challenging, place your foot closer to the looped end of the tubing. Hold on to a stationary object for balance if needed. Keep your movements smooth and controlled, and remember to keep your abdominal muscles nice and tight. This means that you're not leaning too far forward, too far backward or too far to either side. When you're doing the exercise, remember to maintain proper posture. You'll feel tension along the outer side of your leg and hip. It can also reduce pain in your knees and back. Tighten your abdominal muscles and slowly move your entire leg outward, maintaining balance and alignment with the other leg. Strengthening your muscles that perform hip abduction doesnt just firm your butt and stabilize your hips. 
The closer you place your foot to the looped end of the tubing, the greater the resistance. Then step on the tubing with the ball of your other foot. Campbell: To do the standing hip abduction exercise with resistance tubing, start by looping the tubing around one of your ankles.
This exercise helps promote strength and stability in the hip muscles when walking or running. Specifically, the standing hip abduction targets the hip abductor muscles, which are located here, on the outside of the hips. Laskowski, M.D.: The standing hip abduction is an exercise you can do with resistance tubing to work the hip muscles.
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