Standing hip abductions are a simple but effective exercise that targets the muscles on the sides of the hips, also known as the gluteus medius and minimus. These muscles are important for maintaining stability and balance in the hips, and strengthening them can help to prevent injuries and improve performance in activities such as running, jumping, and climbing.
To perform standing hip abductions, stand with your feet shoulder-width apart and your hands on your hips. Lift one leg out to the side, keeping it straight and in line with your shoulder. Hold for a few seconds, then lower the leg back down. Repeat on the other side.
It's important to keep your core and glutes engaged throughout the exercise to ensure proper form and to get the most benefit. You can also add a resistance band around your legs just above the knees to increase the difficulty of the exercise.
As you become more comfortable with standing hip abductions, you can try adding weights, such as dumbbells or a barbell, to increase the resistance. You can also try standing on one leg to add an extra balance challenge.
Incorporating standing hip abductions into your workout routine is a great way to strengthen your hips and improve your overall lower body strength. Start with 3 sets of 10-15 repetitions on each side, and gradually increase the number of sets and reps as you get stronger.
Remember to listen to your body and take breaks when you need them. If you feel any pain or discomfort while performing standing hip abductions, stop immediately and consult a healthcare professional.
Overall, standing hip abductions are a simple but effective exercise that can help to improve your hip strength and stability. Try adding them to your workout routine and see the benefits for yourself!
Check out my video below with three easy form tips when performing this movement.
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Coach Kiki McClellan
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