Strengthening hip abductors with African flamingo balance drills
What's the story
Strong hip abductors are key to better balance, stability, and overall lower body strength.
The African flamingo balance drill is a fun and effective exercise that strengthens these muscles by imitating the iconic flamingo stance.
Here are five exercises to strengthen your hip abductors. Do them and you'll soon be balancing like a graceful flamingo, whether you're in Africa or anywhere else!
Balance basics
Single leg stand with toe touch
The single leg stand with toe touch is a fundamental exercise that primes your body for more complex balance drills.
Begin by standing on one leg, emulating a flamingo's posture.
Gradually hinge forward at the hips and extend the opposite hand towards your standing foot.
Return to the starting position and perform 10 repetitions before switching legs.
This exercise not only strengthens the hip abductors but also enhances coordination.
Lateral lifts
Side leg raises
Side leg raises are great for strengthening the hip abductors.
Lie on one side with your legs stacked and your head resting on your arm or a pillow.
Raise your top leg straight up toward the ceiling, then lower it without letting it touch the bottom leg.
Complete 15 repetitions, then switch to the other side.
For added resistance, you can use ankle weights.
Circle Dynamics
Standing hip circles
Standing hip circles provide a dynamic exercise for activating and strengthening your hip abductors, and improving mobility.
Stand on one leg, raising the other slightly off the ground.
Initiate small circles with the raised leg, progressively expanding the circles as you gain stability and comfort with the motion.
Perform ten circles in each direction before changing legs.
Resistance march
Banded walks
Banded walks add resistance to further engage and strengthen your hip abductors.
Wrap a resistance band around both legs either just above your knees or at your ankles for increased difficulty.
Lower yourself into a slight squat and take small steps to the side while maintaining tension in the band at all times.
Walk for 10 steps before switching directions.
Stability challenge
Flamingo dips
Flamingo dips are a challenging exercise that requires and builds significant strength and balance.
Stand on one leg like a flamingo, then slowly bend your standing knee to lower into a mini squat. Keep your other leg lifted behind you slightly off the ground (not touching the floor) to really challenge your stability.
Extend your knee to return to the starting position.
Repeat this exercise eight times, then switch legs.