Dumbbell Side Kick

DUMBBELLSIDE KICK

The dumbbell side kick is a hip strengthening exercise that is use to strengthen the hip abductors. This exercise requires a dumbbell foot strap. Attach the dumbbell foot strap to the target leg and lie down on your side so that the target leg is on top. Keep the foot pointing forwards during this exercise. While keeping the leg in alignment with your torso, raise the leg up to approximately 45 degrees abduction. Lower the leg down to starting position to complete a repetition.

Structures Involved:

• Gluteus Maximus

• Gluteus Medius

• Gluteus Minimus

• TFL / Tensor Fascia Latae

• ITB / Iliotibial Band

Related Conditions:

• Hip Bursitis

• Greater Trochanteric Pain Syndrome

• Hip Osteoarthritis

• Hip Labral Tear

• External Snapping Hip Syndrome

Exercise videos