Hip Abductor: Muscles,Stretching & Strenthening Exercises

Hip Abductor: Hip abduction is significant movement of the leg apart from the midline of the body. Hip abduction exercises are necessary because they strengthen the muscles that secure the femur into the hip joint. We practice this action every day while we walk to the side, get out of bed, and get out of the car.To work the hip abductor muscles, perform hip abduction exercises three times a week.The hip abductors are essential muscles that provide our ability to stand, walk, and rotate our leg with ease.hip abductor musclesNot just can hip abduction exercises assist you to get a tight and toned backside, but they can further assist to prevent and treat pain in the hips and knees.
The hip abductor muscles include-
Gluteus Medius
Gluteus Minimus
Tensor Fascia Lata

Hip Abductor Muscles

Gluteus Medius:
Gluteus medius is positioned on the lateral aspect of the upper buttock, below the iliac crest of the hip bone. Gluteus medius is an essential muscle in walking, running and single leg weight-bearing.
Origin: Gluteus medius originates from the dorsal ilium inferior to the iliac crest.
Insertion: It inserts into the lateral and superior surfaces of the greater trochanter.
Action: Major hip abductor of the thigh; anterior fibers of the gluteus medius help to rotate hip medially; posterior fibers support to rotate hip laterally.
Nerve Supply: Superior gluteal nerve (L4, L5, S1)

Gluteus Minimus:
The gluteus minimus is the tiniest of the three gluteal muscles and lies beneath the other two muscles in the buttock area. This muscle stabilizing the pelvis during walking or running and abducting the thigh while the leg does not weight bearing. The gluteus minimus is one of the subsidiary muscles that can provide the hip extension.
Origin: The gluteus minimus originated from dorsal ilium within inferior and anterior gluteal lines; including the edge of the greater sciatic notch.
Insertion: It inserts into the anterior surface of the greater trochanter.
Action: The gluteus minimus abducts and medially rotates the hip joint.
Nerve Supply: Superior gluteal nerve (L4, L5, S1)

Tensor Fascia Lata:
The Tensor Fascia Latae commonly referred to as the TFL is a small muscle that placed just in front of the hip joint.
Origin: The Tensor Fascia Latae originates from the anterior superior iliac spine, outer lip of the anterior iliac crest and the fascia lata.
Insertion: It inserts into the Iliotibial band.
Action: Helps stabilize and steady the hip and knee joints, Flexion of the hip and Abduction of the hip.
Nerve Supply: Superior gluteal nerve (L4, L5, S1)

Hip Abductor Muscles Stretching

hip abductor stretching

Hip Abductor Muscles Strenthening

hip abductor exercises