SUPINE SIDE KICK SLIDER

The supine side kick slider exercise uses the floor to assist in isolating the hip abductor and extensor muscles. This exercise also helps to dissociate hip abduction from lumbar lateral flexion. This exercise requires a slider disc (a towel may be used on hard flooring instead of a disc, or a paper plate on carpet). Start by lying down on your back on a padded surface. Place one heel on a slider disc. Press downwards into the floor with your heel to compress the disc. Keep the core braced to maintain a neutral spine. While maintaining downward pressure, begin to abduct your thigh by sliding the disc away from the body. Be sure to limit the movement to the hip by stopping before the pelvis tilts laterally. Hold the end position for up to 2 seconds before returning back to a neutral position.

Muscles involved:

• Glutes

  • gluteus medius

  • gluteus maximus

  • gluteus minimus

Related conditions:

• greater trochanteric pain syndrome

• external snapping hip syndrome

• sacroiliac joint syndrome

• hip spine syndrome

• hip bursitis

• hip osteoarthritis

• Iliotibial band syndrome / ITB syndrome

• lateral line dysfunction

Exercise videos