All movements
Standing hip abduction
Guidance
Lifting the leg out to the side loads the gluteus medius, the muscle that keeps the pelvis level over a single stance leg.
Facing the cameraLens 0.5 to 1.4 m
Before you start
A session holds exercises. An exercise holds sets. Stop what a rule names and everything inside it.
- Pain past 5 out of 10: stop the set.
- Grab the support to stay upright: stop the set.
- Groin or hip pain in the standing leg: stop the exercise.
The movement
- Stand tall beside a bench or solid table.
- One hand on the support.
- Eyes ahead, fixed point.
- Feet together.
- Body straight, both hips facing forward.
- Take the weight onto the standing leg.
- Lift the other leg out to the side.
- Keep that knee straight, not locked.
- Toes pointing forward.
- Hold 5 seconds.
- Lower the leg slowly.
- Rest 2 seconds.
- hip abduction
- Up to 45 degreesTest protocol, moderate confidence
- Sets
- 1
- Repetitions
- 8 to 12, held 5 seconds
- Sessions a week
- 2 to 4
- Down
- 2 seconds
- Pause at the bottom
- 2 seconds
- Up
- 2 seconds
- Pause at the top
- 5 seconds
Sets, repetitions and sessions: Test protocol, moderate confidence.