They also help with body awareness and boost balance as you slowly (yet steadily!) adjust to the moves. Benefits of both abduction and adduction exercises include increased strength. “In order to have a strong and healthy body, it’s important to train all movement patterns,” Neiman says. When you work in abduction and adduction exercises, you're naturally adding contrast to your routine. This is especially important when talking about hip mobility, which is the epicenter of our bodies.” “Simply put: The more varieties in which you train your body, the more mobile you’ll be. Neiman recommends doing both for the same amount of time.
The key is working through abduction and adduction moves together. Investing in both equally is what helps with mobility, according to Neiman. Here are a few of the perks that come with them:īetter range of motion. Neiman recommends three sets of 10 to 15 reps.īenefits Of Abduction And Adduction Movesīy now, you've realized it's not just a fun vocab lesson, and abduction and adduction moves are important for your overall fitness and in daily life.
#HIP ABDUCTION HOW TO#
“They both use muscles that help in other, more complex movements-and by knowing how to work the two, you can make your strength and alignment more powerful.” “It’s really easy to confuse the two, but knowing the difference between adduction and abduction exercises can help you train better,” says CJ Hammond, CPT, trainer for RSP Nutrition and owner of sports performance gym Fit Legend.
Understanding these practically identical terms can go a long way toward helping you fine-tune your form, avoid injury, and train efficiently. Today's words are adduction and abduction. Remember, for best results, don't lock your knees and keep your movements smooth and controlled.It's time for a fitness vocab lesson. Do as many repetitions as you can, and stop when you're fatigued or your form begins to suffer. Also remember to keep your abdominal muscles nice and tight.Īs another option, take forward strides and then backward strides. When you're doing the exercise, be careful not to lock your knees and keep your movements smooth and controlled. You'll feel tension along the outside of your leg and hip. Keep your knees slightly bent during the exercise, and keep your steps smooth and controlled. As you take each step, you're working the muscles on the outside of your hip.
#HIP ABDUCTION SERIES#
To start the exercise, take a series of steps to each side with the resistance tubing wrapped around your ankles. But you can also use a regular resistance tube if you tie a tight loop for where your ankles are going to be. It might be easiest to use a resistance tube that has cuffs for the ankles. Campbell: When you're doing the hip abduction walk with resistance tubing, stability is very important. The hip abduction walk is especially good for walkers and runners. This exercise trains the hip abductors to work as stabilizers, which is how they're used in daily life. The hip abduction walk targets the hip abductor muscles, located here, on the outside of the hips. Laskowski, M.D.: The hip abduction walk is an exercise you can do with resistance tubing to work the hip muscles.
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