Is an Abductor Machine or Side Leg Lifts Better?

Variety isn't just the spice of life, it's the only way to keep your muscles trained. Continually repeating the same exercise will eventually stop your progress and even lead to regression. Variety can be difficult when it comes to working the gluteus medius and minimus of your hips and the tensor fasciae latae at the top of your outer thigh because there aren't a lot of options. So while machines and side leg lifts each have advantages and disadvantages, working those muscles will require you to do both at some point.

  1. Form

    • When doing side leg lifts, it's important to keep your hips stacked, as allowing your top hip to roll back can lead to back strain. For this reason, if you're just starting to exercise, you will probably do better on the abductor machine, as gym machines, in general, help you maintain proper form. As you gain strength, particularly core strength by doing abdominal exercises and planks, you'll be better able to maintain proper form for side leg lifts.

    Injury Prevention

    • The hip abductor is one of the few gym machines not contraindicated for any type of strain or injury, even hip problems. In fact, as long as you maintain proper form and don't overload the weight, this machine can be beneficial for someone with a history of arthritis or hip replacement. While side leg lifts are generally safe for those with hip issues, you may find it difficult to lie on your bad side. This may be helped with extra cushioning. If you have a history of back pain or injury, you can still do side leg lifts if you have the strength to keep your hips stacked. However, you should do them with your head lying on your arm and with your knees bent rather than straight-legged.

    Resistance

    • One definite benefit of the abductor machine is the ability to add resistance easily and incrementally. Side leg lifts are essentially a body-weight exercise. You can add resistance to leg lifts with ankle weights or by holding a dumbbell against your thigh. You have to hold the dumbbell lightly, though, so your leg handles most of the weight. Another, though somewhat awkward, way is to hold a bar, weighted on one end, so it runs the length of your leg and the weighted end rests on the outside of your foot. You can also tie exercise bands around your thighs. Of course, leg lifts always provide an alternative when you don't have access to a gym.

    Considerations

    • While there aren't a lot of options, there are alternatives to both exercises. One is doing standing hip abductions on a cable machine. When doing these, it's important to keep your back and pelvis aligned, as arching your back could strain it. Another alternative is to loop an exercise band around the leg of a sturdy chair with the other end around your ankle, doing standing abductions while holding the chair for support. Depending on your fitness level, you should change exercises every four to six weeks.