Here is a simple exercise you can do for the gluteus muscles. Abduction means to move away from the center of the body. In this exercise, your leg will move laterally (outward). When the leg moves laterally, the primary muscle being worked is the gluteus.
Lean sideways on a workout ball. Place your hands on the ball for balance. Place your bottom knee on the floor. Your top leg should be straight with your shoe resting on the floor.
Slowly raise your leg as high as you can. Pause for a second at the top of the movement. Then lower your leg back to the starting position. Repeat the exercise for several repetitions.
Lean sideways on ball. Extend top leg.
Slowly lift leg as high as possible.
Lower leg to starting position. Repeat for several repetitions.
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