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
Anti-Shift Squat
Hip, Hip Abduction, Hip Abductor, Hip Adduction, Hip Adductor, Hip Stability, Squat, Squat Warm Up, Adductor Brevis, Adductor Magnus, Adductor Longus, Anterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius
Anti-Shift Squat
Hip, Hip Abduction, Hip Abductor, Hip Adduction, Hip Adductor, Hip Stability, Squat, Squat Warm Up, Adductor Brevis, Adductor Magnus, Adductor Longus, Anterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius
Hip, Hip Abduction, Hip Abductor, Hip Adduction, Hip Adductor, Hip Stability, Squat, Squat Warm Up, Adductor Brevis, Adductor Magnus, Adductor Longus, Anterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius
Wall Ball Squat Opener
Squat, Squat Warm Up, Hip Stability, Hip Isometric Exercise, Isometric, Hip Abduction, Hip Abductor, Anterior Fibers Gluteus Medius, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius, Glute Strengthening, TFL, Tensor Fascia Latae
Wall Ball Squat Opener
Squat, Squat Warm Up, Hip Stability, Hip Isometric Exercise, Isometric, Hip Abduction, Hip Abductor, Anterior Fibers Gluteus Medius, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius, Glute Strengthening, TFL, Tensor Fascia Latae
Squat, Squat Warm Up, Hip Stability, Hip Isometric Exercise, Isometric, Hip Abduction, Hip Abductor, Anterior Fibers Gluteus Medius, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius, Glute Strengthening, TFL, Tensor Fascia Latae
Stanky Leg
Hip External Rotation, Hip External Rotator, Hip Abduction, Hip Abductor, Glute Strengthening, Gluteus Maximus, Posterior Fibers Gluteus Medius, Glutes, Gluteus Medius, Inferior Gemellus, Superior Gemellus, Piriformis, Quadratus Femoris, Sartorius, Hip Strengthening, Hip
Stanky Leg
Hip External Rotation, Hip External Rotator, Hip Abduction, Hip Abductor, Glute Strengthening, Gluteus Maximus, Posterior Fibers Gluteus Medius, Glutes, Gluteus Medius, Inferior Gemellus, Superior Gemellus, Piriformis, Quadratus Femoris, Sartorius, Hip Strengthening, Hip
Hip External Rotation, Hip External Rotator, Hip Abduction, Hip Abductor, Glute Strengthening, Gluteus Maximus, Posterior Fibers Gluteus Medius, Glutes, Gluteus Medius, Inferior Gemellus, Superior Gemellus, Piriformis, Quadratus Femoris, Sartorius, Hip Strengthening, Hip
PNF Abductor Stretch
Hip, Hip Flexibility, Hip Abductor, Hip Adduction, Hip Stretch, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, TFL, TFL Stretch, Glute Stretch, Tensor Fascia Latae, Lateral Fascial Line
PNF Abductor Stretch
Hip, Hip Flexibility, Hip Abductor, Hip Adduction, Hip Stretch, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, TFL, TFL Stretch, Glute Stretch, Tensor Fascia Latae, Lateral Fascial Line
Hip, Hip Flexibility, Hip Abductor, Hip Adduction, Hip Stretch, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, TFL, TFL Stretch, Glute Stretch, Tensor Fascia Latae, Lateral Fascial Line
Lateral Shift Lift Off
Hip Stability, Hip, Hip Isometric Exercise, Hip Abduction, Hip Abductor, Anterior Fibers Gluteus Medius, Glute Strengthening, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius
Lateral Shift Lift Off
Hip Stability, Hip, Hip Isometric Exercise, Hip Abduction, Hip Abductor, Anterior Fibers Gluteus Medius, Glute Strengthening, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius
Hip Stability, Hip, Hip Isometric Exercise, Hip Abduction, Hip Abductor, Anterior Fibers Gluteus Medius, Glute Strengthening, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius
PNF Hip Abductor Stretch
Hip Abductor, Hip Adduction, Glutes, Glutes Stretch, Glute Stretch, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae
PNF Hip Abductor Stretch
Hip Abductor, Hip Adduction, Glutes, Glutes Stretch, Glute Stretch, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae
Hip Abductor, Hip Adduction, Glutes, Glutes Stretch, Glute Stretch, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae
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
David Song
Previous

Elevated Single Leg Bridge
Next

RNT Adduction Step Up