PNF Hip Abductor Stretch

PNF HIP ABDUCTOR STRETCH

The pnf hip abductor stretch is a proprioceptive neuromuscular facilitation stretch used to target the lateral hip muscles. Start by anchoring a strong pullup assist band to a stable anchor at roughly hip height. Lie down on your back on a padded surface with your foot looped through the free end of the pullup assist band. Lie down so that the band pulls your foot into a light hip adduction stretch and hold this stretch for 5-7 seconds. Then activate the hip abductors by pushing into the band’s resistance without overpowering it. Hold this muscle contraction for 5-7 seconds. Once again relax and allow the band to pull you into deeper hip adduction, repeating as required.

Muscles involved:

• Hip abductors

  • gluteus minimus

  • gluteus medius

  • gluteus maximus

  • tensor fascia latae (TFL)

Related conditions

• hip bursitis

• greater trochanteric pain syndrome

• external snapping hip syndrome

• sacroiliac joint syndrome

• glute tendinitis

• ITB syndrome

Exercise videos