Hip Adductors and Abductors

  Slim, saddlebag-free hips

If you really want to tone your hips and thighs you’ll have to do more than focus on working your quads and hamstrings. While there’s nothing wrong with hitting the front and back of the legs, you might be missing out on the slimming effect you get from working the muscles that move your legs from side to side.

What are adductors, abductors and where are they located?

The adductor brevis, adductor longus and adductor magnus make up the hip adductor muscle group. They are located on the inside of the upper thigh.

The two abductors are actually gluteal muscles known as the gluteus minimus and the gluteus medius. They are located on the upper outside of the thigh.

What do they do?

• Adductor muscles pull the legs in and across the center point of the body. The muscles also outwardly rotate and bend and straighten the hips, as well as stabilizing them.
• Abductors move the legs out to the sides of the body and are also engaged during hip rotation.
  

Why you should strengthen your hip adductors and abductors

Aside from the fact that you’ll get a tight butt, toned legs (and you'll be targeting saddlebags), you should want to strengthen your hip muscles to keep your body mobile. Whether you grapevine in a step aerobics class, sidekick in karate or lunge for the ball in a friendly game of tennis, strong hip muscles will make sure you do it safely and easily.

Exercises that target the adductors and abductors

• Side lunge - This move is great for working the abductors and adductors. Stand with feet shoulder width apart and step one leg out far to the side, pointing the toe in the same direction as the knee, which should bend until the thigh is parallel to the floor, but not go past the toe. Return to starting position and step out with the other leg.
• Side leg raises - Lay on your side, resting on one elbow with legs stacked on top of each other. If you lift the top leg you’re working your abductors. If you raise the bottom leg you’ll be working the adductor muscles. Raising both legs simultaneously will work the top leg’s abductors and the lower leg’s adductors all at once.
• Hip adduction (machine) - Two padded rests sit between the thighs and attach to some form of resistance, such as plates or cables. The hip adductor muscles must be engaged to push the pads together.
• Hip abduction (machine) - On this machine you also sit with bent legs, but the pads are on the outside of your thighs. The gluteal muscles provide the force to open the legs wide.