Banded Side Kicks

Hip
Written By David Song

BANDED SIDE KICKS / BANDED HIP ABDUCTIONS

This is a strengthening exercise for the hip abductors in the frontal plane. Lie down on your side with both knees straight and a mini band looped around your legs just above the ankles. Raise the top leg directly to the side without rotating the pelvis or leg forwards or backwards. Go for maximum range and hold the top position for up to 2 seconds before lowering.

Muscles Involved:

  • Glutes (Gluteus Maximus, Gluteus Medius, Gluteus Minimus)

  • Tensor Fascia Latae (TFL)

Related Conditions:

  • Hip Osteoarthritis

  • Hip Labral Tear

  • Total Hip Replacement

  • External Snapping Hip Syndrome

  • Sacroiliac Joint Syndrome

  • Greater Trochanteric Pain Syndrome / Bursitis

  • Glute Amnesia

  • Pseudo Sciatica

  • Gluteal Tendinopathy

  • ITB Syndrome

  • Knocked Knees / Genu Valgum

Exercise Equipment:

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David Song
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Figure 4 Stretch