RNT Abduction Step Up

KneeHipHip ProprioceptionKnee StabilityKnee Proprioception
Written By David Song

RNT ABDUCTION STEP UP

This is a Reactive Neuromuscular Training technique used to increase hip abductor activation for knee stability. This exercise requires a Plyo Box or stair step to complete. Place one foot on a Plyo Box with a band looped around the outer knee and anchored to a stable object beside you. Keep the knee in line with the middle of your foot and step up onto the Plyo Box. Step back down with the free leg while keeping the banded knee in line with the middle for your foot.

Muscles Involved:

  • Quadriceps

  • Hip Abductors

    • Gluteus Maximus

    • Gluteus Medius

    • Gluteus Minimus

Related Conditions:

  • Squat Warm Up

  • Strength and Conditioning

  • Jumper’s Knee / Runner’s Knee

  • ITB Syndrome

  • Patellofemoral Pain Syndrome

  • Meniscus Tear

  • ACL Tear / PCL Tear

  • LCL Tear

Exercise Equipment:

Click to buy

Click to buy

 

Related Exercises

Featured
Isometric TFL Side Kick
TFL, Tensor Fascia Latae, Gluteus Minimus, Gluteus Medius, Hip Abduction, Hip Abductor, Hip Stability, Hip, Hip Strengthening, Hip Isometric Exercise
Isometric TFL Side Kick
TFL, Tensor Fascia Latae, Gluteus Minimus, Gluteus Medius, Hip Abduction, Hip Abductor, Hip Stability, Hip, Hip Strengthening, Hip Isometric Exercise
TFL, Tensor Fascia Latae, Gluteus Minimus, Gluteus Medius, Hip Abduction, Hip Abductor, Hip Stability, Hip, Hip Strengthening, Hip Isometric Exercise
Isometric Glute Side Kick
Glute Strengthening, Glutes, Gluteus Maximus, Gluteus Medius, Hip Abduction, Hip Abductor, Hip, Hip Strengthening, Hip Stability, Hip Isometric Exercise
Isometric Glute Side Kick
Glute Strengthening, Glutes, Gluteus Maximus, Gluteus Medius, Hip Abduction, Hip Abductor, Hip, Hip Strengthening, Hip Stability, Hip Isometric Exercise
Glute Strengthening, Glutes, Gluteus Maximus, Gluteus Medius, Hip Abduction, Hip Abductor, Hip, Hip Strengthening, Hip Stability, Hip Isometric Exercise
Isometric Wall Side Kick
Glute Strengthening, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Hip Abduction, Hip Abductor, Hip, Hip End Range Strengthening, Hip Strengthening, Hip Isometric Exercise, Hip Stability
Isometric Wall Side Kick
Glute Strengthening, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Hip Abduction, Hip Abductor, Hip, Hip End Range Strengthening, Hip Strengthening, Hip Isometric Exercise, Hip Stability
Glute Strengthening, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Hip Abduction, Hip Abductor, Hip, Hip End Range Strengthening, Hip Strengthening, Hip Isometric Exercise, Hip Stability
Lateral Split Squat
Hip Extension, Hip Extensor, Knee Extension, Knee Extensor, hip abduction, Hip Abductor, Quadriceps, Quads, Quadriceps Femoris, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Glutes, Glute Strengthening, Gluteus Maximus, Gluteus Medius, Gluteus Minimus
Lateral Split Squat
Hip Extension, Hip Extensor, Knee Extension, Knee Extensor, hip abduction, Hip Abductor, Quadriceps, Quads, Quadriceps Femoris, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Glutes, Glute Strengthening, Gluteus Maximus, Gluteus Medius, Gluteus Minimus
Hip Extension, Hip Extensor, Knee Extension, Knee Extensor, hip abduction, Hip Abductor, Quadriceps, Quads, Quadriceps Femoris, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Glutes, Glute Strengthening, Gluteus Maximus, Gluteus Medius, Gluteus Minimus
Supine Side Kick Slider
hip abduction, Hip Abductor, Glutes, Glute Strengthening, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Hip Strengthening
Supine Side Kick Slider
hip abduction, Hip Abductor, Glutes, Glute Strengthening, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Hip Strengthening
hip abduction, Hip Abductor, Glutes, Glute Strengthening, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Hip Strengthening
Banded Supine Side Kick Slider
hip abduction, Hip Abductor, Hip Strengthening, Glutes, Glute Strengthening, Gluteus Maximus, Gluteus Medius, Gluteus Minimus
Banded Supine Side Kick Slider
hip abduction, Hip Abductor, Hip Strengthening, Glutes, Glute Strengthening, Gluteus Maximus, Gluteus Medius, Gluteus Minimus
hip abduction, Hip Abductor, Hip Strengthening, Glutes, Glute Strengthening, Gluteus Maximus, Gluteus Medius, Gluteus Minimus
Standing Hip Dip
Hip Abduction, Hip Abductor, Glutes, Glute Strengthening, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, hip, Hip Stability, Hip Strengthening
Standing Hip Dip
Hip Abduction, Hip Abductor, Glutes, Glute Strengthening, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, hip, Hip Stability, Hip Strengthening
Hip Abduction, Hip Abductor, Glutes, Glute Strengthening, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, hip, Hip Stability, Hip Strengthening
RNT Abductor Squat
Squat, Squat Warm Up, RNT, Reactive Neuromuscular Training, Gluteus Maximus, Glutes, Gluteus Medius, Gluteus Minimus, Motor Patterning, Glute Strengthening, Hip Abduction, Hip Abductor, Knee Stability, Hip Strengthening
RNT Abductor Squat
Squat, Squat Warm Up, RNT, Reactive Neuromuscular Training, Gluteus Maximus, Glutes, Gluteus Medius, Gluteus Minimus, Motor Patterning, Glute Strengthening, Hip Abduction, Hip Abductor, Knee Stability, Hip Strengthening
Squat, Squat Warm Up, RNT, Reactive Neuromuscular Training, Gluteus Maximus, Glutes, Gluteus Medius, Gluteus Minimus, Motor Patterning, Glute Strengthening, Hip Abduction, Hip Abductor, Knee Stability, Hip Strengthening
Kneeling Half Moon Pose
Gluteus Maximus, Gluteus Medius, Sacroiliac Joint, Quadratus Lumborum, External Oblique, Internal Oblique, Obliques, Piriformis, Hip Abduction, Hip Abductor, Hip Stability
Kneeling Half Moon Pose
Gluteus Maximus, Gluteus Medius, Sacroiliac Joint, Quadratus Lumborum, External Oblique, Internal Oblique, Obliques, Piriformis, Hip Abduction, Hip Abductor, Hip Stability
Gluteus Maximus, Gluteus Medius, Sacroiliac Joint, Quadratus Lumborum, External Oblique, Internal Oblique, Obliques, Piriformis, Hip Abduction, Hip Abductor, Hip Stability
Fire Hydrant Kick
Hip, Hip Abduction, Hip Abductor, Glutes, Gluteus Maximus, Gluteus Medius, Piriformis, Hip Strengthening
Fire Hydrant Kick
Hip, Hip Abduction, Hip Abductor, Glutes, Gluteus Maximus, Gluteus Medius, Piriformis, Hip Strengthening
Hip, Hip Abduction, Hip Abductor, Glutes, Gluteus Maximus, Gluteus Medius, Piriformis, Hip Strengthening
David Song
Previous

Elevated Single Leg Bridge
Next

RNT Adduction Step Up