How to increase hip abductors strength?

[HaNs]

As title.

I need to sort them out so i can squat heavier.

[BenBB]

Abducter machine, not all gyms have them.

http://www.myfit.ca/exercisedatabase/vi ... ises&ID=93

And if you want to get Aducters in there too do a really wide stance squat.

[HaNs]

Abducter machine, not all gyms have them.

http://www.myfit.ca/exercisedatabase/vi ... ises&ID=93

And if you want to get Aducters in there too do a really wide stance squat.

Dont have one of those at the gym.

May just start with wide squats and push knee's out more.

[steak]

More pelvic thrusting may help....seek duvet aerobics partner

this may help too...

http://www.dieselcrew.com/no-more-knee-pain-hit-your-squat-depth-improve-hip-mobility-activate-glutes/

[Ordy]

Cable machine + leg wrap thing. Its part of one of my leg workouts.

Really just there so Im working all body parts properly than for squats tho.

[HaNs]

Cable machine + leg wrap thing. Its part of one of my leg workouts.

Really just there so Im working all body parts properly than for squats tho.

Dont think we have a wrap either :roll:

[HaNs]

Found a wrap!

[silna]

:pfft: Fitness!

ugg boots

[cantygirl]

I bought one of those leg valcro wrap things at Elite Fitness, was really cheap and excellent because the ones at the gym had crappy velcro and if you had any weight on the stack, the velcro would rip off your leg and the weight stack would crash. You can use it for hamstrings and glutes also.

[HaNs]

I bought one of those leg valcro wrap things at Elite Fitness, was really cheap and excellent because the ones at the gym had crappy velcro and if you had any weight on the stack, the velcro would rip off your leg and the weight stack would crash. You can use it for hamstrings and glutes also.

I did that the other day, only 12kgs though

[ThePman]

What do you mean "sort them"? Do you have some kind of injury, or is it just general weakness? How do you know it's the hip abductors in the first place?

You may be looking for the wrong solution to the wrong problem. If there's an issue here that's hampering your squat, odds are that isolation training isn't going to fix it.

Steak's link is the place to start if there really is an abductor weakness, but if you can give a little more info that'd help.

[HaNs]

Wobbly legs/knee's during squats

[ThePman]

Do you do any sort of single-leg training, lunges, split-squats, anything like that?

[HaNs]

Do you do any sort of single-leg training, lunges, split-squats, anything like that?

Yep, only for the last 3 weeks though.

[ThePman]

See if that doesn't correct it. A lot of times instability like that is a result of weakness in the hips, whether it's a glute activation issue or one of those little hip-rotators in there that's weak.

If you've got bands, try that exercise steak linked to, that helps strengthen the area as well.

Unless there's something else going on in there (injury or congenital problem), that should fix you up.

[HaNs]

Unless there's something else going on in there (injury or congenital problem), that should fix you up.

Only thing is may be in my stuffed nerve's around L4 - L5, but i doubt it