Everything you need to know about the abductor muscles

Anatomy: What are the abductor muscles and what is the difference between abductors or adductors?

Abduction is the movement that moves a limb away from the midplane of the body or part of the body. “The so-called abductor muscles are therefore a group of muscles which allow the distal part of a limb to be moved away from the midline of the body.” indicates Dr Miniot. The abductor muscles should be differentiated from the adductor muscles, which are responsible for adduction, namely the movement that brings a limb closer to the median plane of the body. These two types of muscles are essential for many movements and to maintain the stability and balance of the body.

Hips, glutes, thumb, little finger, big toe: where are the abductor muscles found?

If we start from the upper body downwards, the main abductor muscles are as follows:

The abductor of the scapula (known as the scapula)

“Its real name is the serratus anterior, also known as the serratus anterior or serratus anterior. It extends from the first nine ribs to the anterior surface of the scapula: it is very important because it serves for the abduction (or protraction) of the scapula, therefore it moves the lower angle of the scapula away from the center of the body” describes Dr. Miniot. It is also crucial for keeping the scapula flat against the chest wall. When there is a deficit of this muscle, the scapula becomes detached. “Lesions of this muscle are generally linked to damage to the long thoracic nerve, trapped or stretched following a false movement, often in tennis or weightlifting.” specifies the sports doctor.

Shoulder abductors

There are four shoulder abductors, but the two main ones are: the deltoid and the supraspinatus. They are responsible for the abduction of the shoulder, therefore the lateral elevation of the arm. “The other shoulder abductor muscles are secondary (called accessories) and are the serratus anterior, the long head of the biceps, the trapezius, and the coraco-brachialis muscle.” specifies the specialist.

Hip abductors

When we talk about abductor muscles without specifying the region, these are the ones we are talking about. Located in the outer area of ​​the thigh and buttock, there are four hip abductors.

• The gluteus medius, located on the side of the hip, under the gluteus maximus;
• The gluteus minimus, located just below the gluteus medius;
• The tensor fascia lata (TFL), which is found in the anterior part of the hip and extends through the fascia lata;
• The gluteus maximus, which is the main driver of hip extension.

“There are two different types of hip abduction: the classic hip abduction in neutral position which mainly engages the gluteus minimus and gluteus medius, and to a lesser extent the tensor fascia lata and the gluteus maximus. And flexed hip abduction, which primarily involves the tensor fascia lata and secondarily the gluteus minimus and gluteus medius” summarizes Dr Miniot.

The thumb abductors of the hand

Two main muscles are responsible for abducting the thumb, namely moving it away from the palm of the hand: the abductor pollicis brevis, located in the fleshy area at the base of the thumb and the abductor pollicis longus, located in the forearm, but whose tendon extends to the base of the thumb. “They are often involved in a pathology typical of manual workers, called crossing syndrome.” explains the doctor.

The abductor of the little finger of the hand or abductor digiti minimi

Located in the fleshy area at the base of the little finger, it is responsible for abduction of the little finger, allowing it to move away from the hand.

The abductor of the big toe, or abductor of the hallux

Located along the inside of the foot, from the heel to the base of the big toe. It helps keep the big toe away from the other toes and helps stabilize the arch of the foot.

Bodybuilding machine, elastic: What exercise for the thigh abductors?

Strengthening the thigh abductors can help shape the lateral aspect of the glutes, but also improve stability, balance and general strength of the legs.

Several exercises, to be done at home or in the gym, allow you to target these 4 muscles. “To work the hip abductors evenly, you must work on both straight leg and bent leg abduction, in order to engage all four muscles.” specifies Dr Miniot.

In the gym:

Two types of machines allow the work of the hip abductors:

• The first is practiced in a seated position, sitting with the hip flexed, and consists of spreading the legs subject to a resistance which can be modulated according to the desired intensity;
• The second is based on the same principle, but is practiced standing with the hips in a neutral position.

At home :

It is quite easy to work your hip abductors alone at home, using a large fitness elastic band.

First exercise:

Standing with your feet hip-width apart, place the band around your ankles and raise one leg to the side against the resistance of the band and return to the starting position. Two to three sets of 12 to 15 repetitions on each side allow effective work of the gluteus minimus and gluteus medius and, to a lesser extent, the gluteus maximus.

Second exercise:

Lie on your side with your knees bent 90 degrees and elastic above your knees. The feet remain in contact with each other, and the top knee is raised as high as possible while keeping the hips stable. Then slowly return to the initial position. Do 2-3 sets of 12-15 repetitions on each side to strengthen the tensor fascia lata and the gluteus minimus and gluteus medius.

Note, however, that exercises aimed at strengthening the abductor muscles, although they can, will unfortunately have no impact on the phenomenon of saddlebags, which corresponds to excess fat located on the outside of the thighs. “No bodybuilding exercise can act on localized fat deposits” confirms the sports doctor.

Finally, the hip abductor muscles are widely used when rollerblading, speed skating or figure skating on ice.