3 Exercises for a Complete HIP ABDUCTORS Workout
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- Опубликовано: 4 окт 2024
- Long and strong hip abductors are key for proper alignment in all you do. Learn how to build them and support your entire kinetic chain with 3 hip abductor stretches.
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thank you so much for your help, i work in physical therapy and just started in outpatient. It's a whole other world than what i am accustomed to and your exercises/stretches helped me direct my treatment smoothly. I now feel a little more confident and knowledgeable!
I’ve been having ankle problems that are lingering despite rest, ice, stretching, etc. Found an article that mentioned abductor and core strength playing a role in stability in the legs and ankles and then found this vid to help work on my abductors. Love the way you explain the movement planes and other concepts besides just the exercises. The general knowledge is really useful. Thx!!
Thanks for following along and you are welcome!
Hi did your ankle problems get solved? Ive been having lots of issues and ive been trying ice exercises etc too! Hence why im now here
@@louisem9487 unfortunately, no. Good luck with yours 🙏
Only just discovered this channel. Really enjoy the thorough explanations accompanying each set of exercises/stretches.
Welcome aboard!
Great exercises- sounds like someone is doing drumming practise in the background
Haha...they are :)
I never leave comments.
This is an amazing video. The exercises made me almost cry, but I also realised how much I can improve. Now, with working so much at home during lockdown, I developed a pain on one side of my hip from the constant sitting (psoas, sciatica, I don't know but it hurts!). No yoga has been able to ease the pain. I hope these exercises will. Eric, any other exercises or videos you could recommend?
Thanks for your comment! I really appreciate it. Check out this article for exercises to try for your sciatica: www.precisionmovement.coach/piriformis-syndrome-stretches-sciatica/
I also recomment looking at piriformis syndrome. It will cause a deep pain in the butt from prolonged sitting. easy to fix.
@@wealthychef Weirdly, I think I first had piriformis syndrome, and this pain was a madness! Now, it's more dull and generalized. Even if i'm still in pain, I prefer what I am experiencing now. Piriformis pain was hell.
Had left knee pain when squatting and bending for three years. Finally saw a physiotherapist who said my tight quads, tight hip flexors, and weak abductors were pulling off my alignment with my quad and knee cap. Recommended stretching everyday along with some abductor exercises similar but not as advance as these ones
Did they help?
Excellent demonstrations and explanations - thank you! This is what RUclips should be about!
I really appreciate that.
Thank you for this great video. This cross-legged lunge is awesome!!
Personal note (may help some): If have weak hips it helps to use a walking cane or a wall/desk to balance yourself so that you can allow your body to focus entirely on the slow sweeping motion as you reach out with your back leg
Great tip!
Yes a walking cane is immensely helpful
@@PrecisionMovementCoach how can I get in touch with you ?
@@yangelperalta1685 you can email us at vip@pmcoach.pro :)
- Coach Joshua, Team PM
For the last three days I had what felt like excruciating back pain. I thought I had strained my multifidus muscle. But after second guessing myself, I suspected it was more of the abductors. Within seconds of doing these exercises, I felt a drop in pain. Thank you.
That's great!
Y this channel has less subscriber
The best ever fitness channel on RUclips ❤️❤️❤️❤️
My Man(soor)! Thanks for the love!
The reason why it doesn't have as many subscribers is because Coach E isn't very muscular, so a lot of people overlook him.
Greats tips. Very helpful for the pain I have right now. Thank you for sharing it !!
You are welcome!
Thank you for the thorough combination of the kinesology, stretching, and strengthening coverage. I am looking forward to strengthen these in hopes that it helps me better align my knee durnig squats/lunges (and avoid pain).
You are welcome and keep us posted on your progress.
Excelent video. Really liked your methodology for using closed chain and open chain exercises.
Sum:
- With closed chain exercises you work more on the stabilizer function
- Open chain are useful for activation of an especific muscle group.
We really appreciate that you like the content and your comments :)
knew it, my abductors are so weak that it doesn't even matter how much I work my major muscle groups- I have decent beginner lifts & I'm reasonably fast, but I've had hip pain for ages. the second exercise is nearly impossible for me because I've never focused on these accessory muscle groups. awesome guide, I'll definitely be doing more of these soon. thanks!
Hi!
We really appreciate you trying them out.
Keep us posted on your progress and make sure to check out the resources in the video description for more ideas :)
- Coach Joshua, Team PM
Excellent Explanation excellent exercise and stretch
Glad that you think so!
By far one of the best hip abductor videos I’ve ever seen. For a year now I’ve searched for the nots my legs have experienced. And this video is something that addresses my knee and hips needs spot on. Thanks for the content man
Glad it was helpful!
Great great great video! I’ve been watching bunch of similar videos but yours was truly what i needed. Thank you so much
You are so welcome!
I am a yoga/pilates/tai chi certified coach. I LOVE your suggestions and tips. I have a son that will play in college in the fall. I will share all this with him. I am interested in purchasing your dvds. Is there a lot of new information in those as well? I also have athletic edge classes in my area so would love to point my students toward your channel. So any baseball specific material?
Thanks for your interest and referrals! I don't have any baseball specific material per se but my Shoulder Flexibility Solution and Scap Control courses are perfect for overhead athletes like your son. You can check them out here: www.precisionmovement.coach/academy/
These are great new exercises for me to try.
Enjoy!
Great instruction, practical and educational. Thank you!
I want to translate it into Arabic
Glad that you think so :)
Great strengthening exercises! Thank you!
You're so welcome!
Here’s my prob, I do sway when my L left is planted on ground. I also have adductor weakness On that side. Finally realizing I have left hip instability causing all sorts of problems.
The other problem though is my right side the leg even though it’s not hip/leg feels tighter/shorter. When I stand on it I don’t sway.
Unfortunately I am very very asymmetrical between my sides I know this is common but this is really bad. It is causing all sorts of things up the food chain w/shoulders/neck. Should I be strengthening anything else. I’ve tried doing the glutes on the left and then my QL kicks in and it is extremely painful and pulling on my spine. It’s become a vicious cycle.
I will try these exercises for the abductors. Do you think I should stretch my right side and just strengthen just my left side for now and including the adductors. Sorry I’m just trying to get some relief. Thank you
The ROM Coach "Discover My Movement Age" assessment and recommended routines can help you properly address your asymmetries:
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM
@@PrecisionMovementCoach thank you Joshua
Would you recommend doing this routine every day? I've got some hip and knee issues I'm trying to resolve and I think building abductor strength will have a huge benefit
You could do it every day as long as you are not fatigued or over doing it.
Thank you for sharing your knowledge 🙏
So nice of you :)
Really good content... Keep rocking man 🙏🙏
How many sets and reps should you do?
2-3 sets of 2-3 controlled reps should be good :)
- Coach Joshua, Team PM
Drum roll 🥁 fabulous guide x
Thanks so much! - Team PM
Hey bud, when doing the first exercise this caused me to cramp up on my left side and I had to stop, what do you think is going on? My left hip clicks every time if I'm lying down on my back and I raise my left leg up. When I try and do glute med exercises my right side seems to fire far more and feels far stronger than on my left side, despite the fact I'm doing both legs equally and doing single leg exercses for them. When I do glute kick backs on my left side it seems to angle inwards and it doesn't feel like a healthy strong movement like it does on my right side. My body has been super achey for two to three years now and I can't remember the last time I was comfortable sat down. I was about to get physio care but now i'm in quarantine! I'm feeling pretty desperate at the moment so any ideas based on the information I've given you would be super helpful!
The cramping means that the muscles involved are weak. Try to push through the cramping if possible.
Try out this free mini-course. It takes 5 days to complete. Pay close attention during Day 3:
www.precisionmovement.coach/5dhmc/
Precision Movement by Eric Wong thanks man that’s great I’ll follow this! I’ll subscribe while I’m at it! Hopefully this helps!
Trying the first stretch and I swear it’s impossible. Awesome mobility this guy has
Keep working on it and you will improve with time and practice :)
Great video, thank you.
You are welcome!
For the side plank, please confirm my idea:
It works the abductor on both the bottom and top side right?
ABductor on bottom, ADductor on top leg.
Superrrr helpful, thank you!!
You're welcome!
Thank you so much... new subscriber. Stroke survivor with poor hip current and told my PT I have this issue. She's been ignoring me. Thank for confirmation
Happy to help and thanks for watching :)
Thanks for posting these exercises. On the one legged side bridge exercise my bad hip (osteoarthritis bone on bone) is making a crunching sound when I raise the leg. It’s not sore but is this ok, I don’t want to be doing more harm?
Hi!
Noises that aren't associated with pain are typically nothing to be worried about.
However, these exercises can help:
ruclips.net/video/C3ay8ZVdWGw/видео.htmlsi=AQBUEsULVBnD1f_s
Thanks for trying it out :)
- Coach Joshua, Team PM
Looks like this being healthy and strong will help the psoas relax and not be so wound up
You got it!
Very good thanks!
Thank you too!
Great video Eric. With the second exercise, I find that supporting leg against the floor caves in rather quickly (within a couple of seconds). Any ideas what's going on and how to improve?
I'm glad that you like the video. It is likely that your supporting leg is weak in this position. Try slowing things down and try to activate all of the muscles in your leg in an effort to prevent the caving-in action. Practice more and over time you will improve.
Agree. Man I could barely do the side plank one on my weak side. I see how weak I am now but probably sloppy posture
ITB is killing now. But think they will help
You got this!
Keep us posted on your progress :)
- Coach Joshua, Team PM
Unfortunately these hip abduction and adduction exercises (from other videos) caused me lateral and medial ligament pain. I'll have to look for alternatives.
Ouch.
Which ligaments are you referring to? We have content that can help so let us know some more details about your situation.
Talk to you soon :)
- Coach Joshua, Team PM
thank for video
You are welcome!
Great video. I'm a PT student and I'm glad I found you! Do you have any videos that focus more on movement analysis? (muscles involved, contractions etc.)
I don't quite understand. What exactly are you after?
@@PrecisionMovementCoach hmm.. Sorry if I'm confusing you, English is not my main language 🙂
Like, what muscles produce the motion (agonists, synergists etc. ) how are they activated (eccentric - concentric). Stuff like that.
Saw that you're a kinesiologist, and that's what they teach us in kinesiology 😁
I don't mean to be facetious but your textbooks can help you out with that. I don't have any material that is exactly like that. However, I briefly touch on those concepts in all of my videos.
my hip pains on front and side, when i take long strides when walking or quick direction change while runnning.
Avoid these exercises for now. Follow the TFL material that you have already seen.
Been looking for an at home workout for my hip abductors since I squat 2 times a week and haven’t been able to hit this is my training sessions. I will obviously start with body weight but it there any downsides to adding weight to these? I feel I will be able to get a hang of the body weight relatively fast, thanks for your help nonetheless
Thanks for trying them out.
There is no benefit to adding weight. Instead, make the exercises more challenging by slowing down :)
Interesting and with luck these exercises will help deal with taught muscles caused by hip bursitis. Perhaps a slower introduction to this will be safer but it is a goal
Definitely use as much support as you need from surrounding objects to assist with any challenging exercises.
Also, try out these exercises: www.precisionmovement.coach/tensor-fasciae-latae-pain-techniques/
- Coach Joshua, Team PM
I'm struggling with adductor weakness that relates to a Grade 1 Spondylolisthesis (L4&L5). I tried this stretch today and it felt like the first time I've hit that part of my glutes with a stretch. I'm really curious how this will help me.
I've been stretching and strengthening my adductors for a few weeks now and I noticed the last few yoga sessions my balance is much improved.
It's great to read about your progress and keep up the good work.
Check this out as well:
www.precisionmovement.coach/how-to-stretch-adductors/
- Coach Joshua, Team PM
Hey Eric , can I do this exercise with your ankle mobility drill exercise.
You sure can @Mosin Anson! - Coach Joshua, Team PM
Holy hell I've been having some mobility issues with my olympic lifts, and after I attempted the first stretch I know why. Thank you for posting these tips!!!!
You are welcome.
I haveto sit alot, while walking i feel like pushing my right leg backward... Not free movement, have got pain in my left knee.... Sometime get lower back pain too.. Could you please suggest something about it
Please try to stand up more often even if you have to sit a lot.
Check out this article for your knee: www.precisionmovement.coach/knee-cap-pain-exercises/
And this one for your back pain: www.precisionmovement.coach/assessments/bpk2/
Hi, what is most likely the problem - when i lift my left knee in front (90-degree flex, my inner thigh hurts (from medial side of the knee up to the hip area - sartorius maybe). Any of your vids i can refer to for solution, TQVM!
Avoid the exercises in the strengthening video for you and take a look at the ones in this article:
www.precisionmovement.coach/adductor-strain/
- Coach Joshua, Team PM
Hi! Very good video. I am quite at loss with a chronic pain I've had since more than 3 years. Pain while sitting, and more recently, while lying down, mostly centered on the SI joint, but with also with painful sensations in the gluteus. Is it possible that weak abductors leads to chronic pain of the SI joint?
It is possible but I think that this article will better direct your efforts: www.precisionmovement.coach/3-si-joint-stretches/
Thank you for this video. As a matter of fact, after going to a chiro who worked around the SI joint, the pain has more or less receded from region and moved in the gluteus region. The problem is that I do not know how to spot the source (the SI or weak glueteus or something else?), and therefore end hurting me more. Any advice would be SO welcome.
Check this out next: www.precisionmovement.coach/piriformis-syndrome-stretches-sciatica/
Hi Eric! Amazing: combined together, these exercices have given me the first real relief since months! Any suggestion as to what to do from there to make sure that the problem does not come back or decrease with time? Any series of good exercises?
I recommend that you start by examining your activities to determine what provokes the issue.
Hi! I have weak hip abductors only on my left side (causing the femur to rotate internally and muscle imbalances). Would u recommend doing this routine on both sides, or just doing it for the left side?
I recommend that you do it on both sides. However, perform as many reps as you can on the left side and then do the equal amount on the right side even if you can do more on the right side.
I have had lower back surgery in sept/oct 2019 - can I do this exercise? I walk with what looks like a trendelenburg gait.
Have you completely recovered from your surgery? What exactly was the procedure for?
Thanks for the video. How do you get your adductors to quiet down so you can strengthen you abductors?
Good question! When working on your abductors try to stay as relaxed as possible and try to allow your adductors to activate but only minimally. It takes time but you can develop this ability.
What if your muscles are too tight to accomplish the 1st stretch comfortably?
Is there any range-of-motion that you can acheive? If so, go for it.
Sooo... what do you do if you can't even raise your hips off the ground on that second one? Cuz I very much cannot. I recently recognized that I have Trendelenburg's (or, at least, my leg goes all the way to the middle when I try to stand on one leg which I discovered while trying to fix my overpronation. I think that's Trendelenburg's?)
What happens when you try to raise your hips off of the ground?
Great exercises, but these are only good for people with already relatively strong abductors. If you have weak abductors, say post-op, then these are not what you need. I’m a PT.
What would you recommend? I always recommend that people try out my content and then get in touch with me if they need modifications for whatever reason.
I highly recommend pigeon stretch. It not only targets glutes and abductors, but also stretches the flexors. Please remember to do what you can, as it’s not a race or a competition. There are levels to the stretch that you can do to avoid injury, depending on your level of flexibility.
I have a pain in my knee when ever I do these exercises in my left side. I can barely do it. It’s like one of my abductors is almost torn
Try this out next:
www.precisionmovement.coach/knee-cap-pain-exercises/
- Coach Joshua, Team PM
Would these help to fix a pelvic tilt
Potentially and depending on which way your pelvis is tilted. This article is a better place to start and is more specific to that issue:
www.precisionmovement.coach/how-to-fix-pelvic-tilt/
- Coach Joshua, Team PM
Great as always! How often do you suggest doing this routine?
I recommend that you do it daily. Enjoy!
Precision Movement by Eric Wong alright! What if i get pain on one side, the day after doing any glutes medius exercises, that doesn’t go away with stretching. btw i have really weak glutes medius muscles.
Where is the pain?
Precision Movement by Eric Wong the pain is in the boney area from the inside right beside the glutes medius
Start here: www.precisionmovement.coach/piriformis-syndrome-stretches-sciatica/
Trying to do the second exercise, its not moving, dead, nothing... If my life depended on raising that leg I would be DEAD. can you tell me why and what I need to do to. thanks,
Hey! The muscles are likely weak. Continue to attempt the exercise. Even if you cannot move the leg you are slowly reprogramming your nervous system with every attempt and the strength will come with time. - Team PM
@@PrecisionMovementCoach thank you for your help I have been in looking for help since the weakness of the entire right side had targeted the hamstrings the piriformis and the back of my knee been to 3 chiro 2 physio niot much has changed.
So, would you recommend starting with the static strech first then with the other two exercise or the stretch at the end?
I recommend following the outline that I have described in the video.
Is someone playing a bass drum in the next room? It’s driving me crazy 🙃
Sorry about that...musicians practice in the studio next door.
Can this help if you have Osteoarthritis in hip but pain is in knee ...right hip right knee....I have begining stage of OA
Potentially. However, I would like for you to start with this material and then go from there: www.precisionmovement.coach/5dhmc/ Where exactly is the knee pain?
@@PrecisionMovementCoach medial knee pain under patella but not all times ...when I walk alot I just feel that knee is tired and pain but not too much ...doctors says that is all fine but for me that is not normal
Check out this article: www.precisionmovement.coach/knee-cap-pain-exercises/
Bravissimo👍👍👍👍👍
Grazie!
if i cant do the second exercise ,how can i build up to it ?
Can you describe what is difficult about the exercise?
Some unfortunately hard to do w/good form b/c of weaknesses.
Do your best and use as much assistance as you need from nearby sturdy objects. You will improve soon enough with time and consistent practice :) - Coach Joshua, Team PM
@@PrecisionMovementCoach thank you Joshua!
I must be too flexible. I performed the stretch easily. I have bilateral labral tears and impingement. The side plank puts way too much pressure on my knees also.
Are you in pain? This article might help: www.precisionmovement.coach/femoral-acetabular-impingement/
@@PrecisionMovementCoach hi, yes. Both hips catch often. Pain is deep in groin and also bottom of butt area. Sometimes causes me to buckle. I am very active with biking and HIIT which just irritates it more. I'll check out your article. Thanks.
does this help with knee valgus ?
It can but I would like you to try this stuff out first: www.precisionmovement.coach/office-exercises-knees-ankles-feet/
I am not able to do the second exercise due to shaking of my hands.
We are here to help!
Why does shaking hands make the exercise difficult? Let us know some more info so that we can provide further recommendations :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach due to Shakiness of my hands I cannot hold that side plank position and makes me fall down
@@indiantrainworld6031 understood. Try dropping to your knees or elevating your hands onto a couch or countertop :)
- Coach Joshua, Team PM
Do these help with ITBS?
Yup. Also check this out: www.precisionmovement.coach/itb-stretches/
Thanks, dude.
No problem!
I successfully do single leg squats and barbell squats but can't hold that side bridge for even one second. wtf?
That is actually not uncommon as the muscles involved in those exercises are very different. I hope that you continue to work on your weak links :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Definitely will. Thanks for the videos.
I am feeling hip pain with ankle sprain
Start here: www.precisionmovement.coach/how-to-treat-a-sprained-ankle/
Hi! Thank you so much for this video. I have been a runner and swimmer my whole life but seemingly unable to develop my glute muscles-like no muscle at all. I recently thought I might be quad dominant and have been working my gluteus in new ways but keep getting pain in my lower back, front hip, down along the outside of my thigh and down to the side of my knee...which led me to your video. I tried to do the first exercise (the side bridge) and literally could not lift up my top leg. Not even an inch. Is there another exercise I can do to help me build my way to the side bride? (Sorry for the long-winded question).
Thanks for writing! Can you do a side bridge on your elbow or with your knees bent?
Precision Movement by Eric Wong
Thanks for responding! Yes, I can do a side bridge with my knees bent! Do you recommend starting with those?
uh huh
I tried the third one and only felt it in my thighs.
Thanks for trying them out. It's likely that your thigh muscles are strong to the point that they "took over" the movement from the abductors. Keep working on all three and eventually you will begin to feel the third exercise more.
You can also use the support of a sturdy object in an effort to shift the loading from your thighs to your abductors. Does that make sense?
- Coach Joshua, Team PM
The second exercise is horror, mostly for the supporting elbow, but everything tenses up (including jaw muscles).
Yikes...I want to be sure that I understand you correctly...the second exercise involves lying on your side while the third one involves you supporting your body on your elbow. Please let me know exactly which exercise is the issue and I'll help you to modify it.
@@PrecisionMovementCoach I mean the one in which you support body on your elbow (sideways plank) and are supposed to raise your leg on top of that.
Ok, you can start by making sure that you have enough cushioning under your elbow. If it is still to challenging then elevate your elbow so that you are on a bench/chair/sofa. Hopefully, that makes it more manageable.
@@PrecisionMovementCoach Thanks - I tried with a yoga block and thick sweater. It still thinks like I'm exercising my arm and neck/jaw more than anything in my hip/leg.
Elevate your upper body to reduce the loading on your arm. Over time your strength will increase and you can gradually return to lower heights.
Who’s playing the timpani
The drummer in the studio next door.
@@PrecisionMovementCoach nice
Roman army is invading
I want to translate it into Arabic😥
Thanks for the request. This is something that I am working on.