Side Lying Hip Abductions

HipKneeLateral Line
Written By David Song

SIDE LYING HIP ABDUCTIONS

This exercise is used to strengthen the hip abductor muscle group. You should feel the muscles of your outer hip during this exercise. To ensure good form make sure your thigh is in line with your torso (a common mistake is having it slightly in front of the torso). Wrap a band around the leg and raise one leg straight towards the ceiling. Keep the toes straight and push your heel out and away from the body to extend the leg as much as possible. Raise and hold the top position for 1-2 seconds then lower the leg at a tempo of 2-4 seconds.

Structures Involved:

  • Gluteus Medius, Gluteus Minimus, Gluteus Maximus

  • Tensor Fascia Latae (TFL)

  • Iliotibial Band (ITB)

Related Conditions:

  • Hip Bursitis

  • Glute Amnesia

  • Hip Osteoarthritis

  • Hip Impingement

  • ITB Syndrome

Exercise Equipment:

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