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Exercise handout — move better, feel better.
Hook-lying Abduction Press
Isometric outer hip press that activates glute medius and stabilizes the SI joint. Often paired with adductor squeeze for complete pelvic stability.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
resistance_bands
Home Options
- resistance band
No equipment? Try: mini-band, hands
Dosage
2
Sets
10
Reps / Time
30 sec
Rest
5-10 sec hold
Tempo
Step-by-Step Guide
Set up
- Lie on your back with knees bent
- Place mini-band just above knees OR hands on outer knees
- Arms positioned to provide resistance if no band
Step 1 of 5
Gently press knees outward against resistance
Step 2 of 5
Use moderate effort - about 50%
Step 3 of 5
Hold the press for 5-10 seconds
Step 4 of 5
Slowly release and relax
Step 5 of 5
Rest briefly before next rep
Breathing
- Breathe normally throughout
- Exhale gently during press
Form Cues
- Keep feet together on floor
- Feel outer hips working
- Pelvis stays neutral
- Breathe throughout
Common Mistakes to Avoid
- Pushing too hard
- Letting feet roll outward
- Arching low back
- Holding breath
Safety Information
Stop if lateral hip pain increases significantly.
Progressions
Increase hold time, add stronger band
Regressions
Use lighter resistance, shorter holds
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.