Hip Abductions...You're Doing It WRONG

When trying to target the glues in this commonly performed exercise, many people pay no attention to positioning of the leg and therefore completely lose the benefits of this movement. Whether you are in physical therapy or a booty building workshop, the goal for hip abductions remains the same, to work the glute medius and minimus to abduct the hip. Performing these incorrectly as shown here will completely shut off the glutes and instead, the hip flexors will take over and do all the work.
Follow these simple guidelines to make sure the right muscles are doing the work and share this one with your friends to save them from wasting their time performing hundreds of useless reps in the gym.
Connect with Coach PJ on Instagram: @CoachPJnestler

[@FancyFlapjack]

Great advice. I immediately noticed the difference. I didn't realize that I had been compensating with my hip flexors. As soon as I rotated that toe down, I felt the burn on rep 10 and in the right spot!

[@caitlincollins2049]

Love these "WRONG" videos! Keep up the good work!

[@eunheejang9029]

I am ploughing through your Wrong playlist and I feel guilty for watching these for free. Thank you so do much, Dr. PJ!

[@MS-kn4tt]

Your videos are incredibly helpful. I'm getting back into training after a long period of illness and it's really nice to have this kind of demonstration.

[@CoachPJNestler]

I'm happy these have helped you! Thank you so much for your support!

[@patricktoth-meyers5044]

The 'don't lift the leg WAY up to here' part was great, you can instantly see the butt cheat back and shirk it's duty. Thanks!

[@JungkookwifeN]

You should have million subscribers by now! Man I love your videos please don't ever stop doing this you doing it wrong series it's very helpful 🙏🙏

[@veronicabrooks9050]

Broooo thank you 🫶🏼 nobody tells you all the IMPORTANT details 🥴🙌🏼💪🏼

[@alitudor1270]

Thank you for the video! It turned out that I was doing it wrongly all the time. Now I feel the difference

[@stephh3654]

Really really love these videos!!! Thank you so much! Would love to see more for female lower body too! I tore my acl and I’m trying to get my strength back up after surgery 😭😭😭😭

[@loverofstarz]

Did a test and the first tip is totally true. Thanks for sharing this tip! I will be applying it to all my butt workouts!

[@Add_Account485]

Yeah but did U ever seriously exercise like that. I just tried it and it hurt.. so naturally I think U would correct it without being told

[@lolacullen121212]

THAAAAAAANK YOU life and time saving

[@jaayyy000]

This was very helpful and explained beautifully thank you

[@sarahbrownell25]

Awesome tips!!!

[@Mjzzz11]

This guy is legit

[@Preppyfairy1234]

This was incredibly helpful, thanks

[@TheMotherofBirds]

More female lower body exercises please 👍👍👍👍👍 and thank you.

[@poltergeist5274]

There's no male or female exercise. Do them all no matter who you are.

[@mukeshchavda3413]

Awesome explanation. Thank you for sharing with us.

[@slys114]

Now I know HOW I injured my hip flexor!!! Thank you!

[@life-mm5do]

Thank you for your informative video. You're very educated !

[@iwannabetheverybestlikenoo381]

Damn, Ive been working out my glutes for more than 2 weeks now not knowing that Im doing it wrong. Ow maaannn. Thank God I found this video.

[@THIS---GUY]

Always look up the anatomy of the exersice you want to do. Lots of pdf textbooks or posters show which muscles are activated and how to flex them / activate them

[@iwannabetheverybestlikenoo381]

@@THIS---GUY this is noted. Thanks for the tip, sir.

[@Jegganathsurya9619]

Keep ur both legs from hip to feet in straight line & lift, ur hip/lower body shouldn't fall backwards while lifting

[@venessasmith7342]

Excellent Explanation.

[@emirashier]

Pretty cool, coach. The information you presented and clarified helps a lot. I'll include it in my home PT exercises...Cheers form this side of the planet

[@PeterlosAparatos]

Great job!!! Thanks for the video!

[@kidsnkittens]

Excellent explanation! Thank you!

[@abheetnigam]

Thanks for explaining it so simply

[@alexandra.thegreat]

I've just come across your channel and watched a few 'wrong' videos :-) Thanks for sharing, nicely taught! Subscribed!

[@ddll88]

Very clear explanation, thanks

[@missgtxnails]

Really halpful. Thank You for the video!

[@nobizzybap]

THANK UUU SO MUCHHH I DIDNT KNOW I WAS DOINGGG IT WRONGGG THANKKK UUUU😭😭😭❤️❤️❤️❤️

[@TheBrockwayBabe]

Love these videos!!

[@anneis8319]

Love it. My physio has given me those to do and this video will help me to do it right 😊

[@sandimarie9474]

Thank you!!

[@morgang592]

Thank you! Very helpful.

[@Ziaheart]

2:06

[@Marie-xx5oi]

Amazing video I can feel the difference!

[@irenez5869]

THANK. YOU. SO. MUCH!

[@Kubiakmimi2]

I had so much compensations that I was doing it from quads

[@judyhenley3852]

Thank you!! Good info.

[@nishadipurnima9242]

Thank you so much for correct movement

[@gnessi4029]

wow, this was actually great.. I feel it.. thank you ! this is my fi9rst time watching a video of yours

[@cokorain]

Great video!

[@sweetsunny3]

Thank u so much,ur videos r very helpful n informative

[@yogeta3]

Thnku fr valuable info❣

[@MosesGTC]

Thanks Coach

[@vngvngvng]

Best way to target glutes and not knees/hamstrings?

[@jodihammer]

Excellent, thank you. Please do a video on hip adduction.

[@lacrystalnkidz4545]

I was definitely doing it wrong lol

[@merdullah]

Unfortunately this doesn't work for me. When i try to lifts with internal rotation i feel activation at different points but when i do with external rotation i feel glutes taking over. What could be wrong for me?

[@heyerdahl888]

Tony Horton nice showed it in P90x2

[@rhondasilver3582]

Thanks

[@pratimarai7399]

Thnks a lot God bless u

[@la33x]

i only feel this in my knee of the leg being abducted, why could this be please?

[@HeyIntegrity]

Doesnt external rotation activate the piformis instead? Also What do you think about clamshells. As long as we internally rotate, they should be similar to the side lying abduction?

[@GS-li1qz]

can I load these with say a plate or a dumbbell on the side of my thigh to add resistance? is this the alternative when your gym doesn't have a hip abduction machine?

[@Add_Account485]

I don't think anyone is laying down chest all the way down ( not even up on the elbow ) and raising their leg like that ; with the foot facing the ceiling...@{ even by accident }>> ?.. i just tried it and it HURTS Facing the foot upwards .. [ you can tell straight away ]>> so where did u get this information from? May i ask .. 🤗

[@robynjones8524]

changed my whole life damn

[@parisv.5761]

Love your clip

[@danimpa8779]

What if your targeting the hip not the butt

[@CoachPJNestler]

Those are the same thing. the muscles of the butt control the hip, if you are trying to target the hip flexors there are much better ways to do it

[@vikrammungamuru9426]

Super again.

[@hookshotgod7188]

These help the knees too?

[@Add_Account485]

Aren't you meant to be up on your elbow?

[@RamenReignss]

When I do this on the hip abduction machine, my hips cramp up bad.

[@geraldshields9035]

@Coach PJ Nestler Wouldn't it be better to perform the hip adductor exercise along a wall in order to keep the proper alignment?

[@sohosni4931]

Perfect

[@brethart522]

I heard somewhere that pointing your toes up (or rather at 45 degrees) targets the glute max. Is this true??

[@nishadipurnima9242]

Pls tell me some exercise for side booty and under booty. Pls

[@googlable]

Any tips for ITB syndrome? I've been struggling for 2 months now, and it's still hurting :(

[@aligboyakasha]

What was the song in the background

[@susanaplantbasedadoptacat1677]

oh dear! all was wrong

[@mtocful]

how does the girl feel when the guy swing her leg

[@seventhgen4359]

That's what I thought too! Hahahahahahahaha

[@emyeu6286]

How do u do it correctly standing?

[@julestielman]

Same thing. Don't turn your toe & knee out.

[@salimr4718]

Really? I am very surprised. The way my physical therapist told me to do it is to point my heel slightly down with my leg slightly behind my body. And, added to the clamshell, it provides me great relief from my sciatica.

[@minimukherjee3]

Youre SO handsome

[@Mark1Stelios]

Er, most people only do this exercises for the hip flexor? There's better exercises to target the glutes.

[@danielbell5480]

Think of the name of the exercise: Hip abduction; not hip flexion.

[@BrendanSmallButera]

Stop touching her like that. Why are you touching her like that?

[@dragonsweathk3203]

Following and learning here ling time just now I realized I dont subscribe yet🙏🏽🙏🏽🙏🏽 sorry.. your WRONG videos teaching us as beginners to learn the proper posture and executions of exercises

[@k_alex]

Too verbose and not to the point. You could have done the entire video in 2 minutes max.