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Static Hip Abduction in Lying

BeginnerStrengthTier T1

Lie on your back with a pillow under your knees and a non-elastic belt looped around your thighs just above the knees. Gently press your legs apart into the belt and hold. You may feel gentle, deep tension at the sides of your hips.

Targets: Hip
Muscles: Gluteus Medius

Stop if

If symptoms are aggravated, reduce the activity and exercises to let pain settle, then build up again gently, and contact a physiotherapist if in doubt or if pain is not improving.

  • 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
  • Works at the gym

Home Options

  • pillow or cushion + strap or belt

Dosage

1

Sets

20 sec

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • East Sussex: hold the press for 5 seconds and repeat 5 to 10 times, 2 to 3 times a day in week 1 to 3. Worcestershire: hold for 5, 10 or 15 seconds (circled as appropriate) with reps/sets left for the treating clinician to set.
  • Stay within a comfortable effort: start from light effort and progress towards hard, staying in the green or amber zone; keep no more than 3 to 4 out of 10 discomfort during the static holds.
  1. A woman lying on her back on a mat, a small pillow under both knees, a belt looped loosely around both thighs above the knees, both arms resting at her sides.

    Step 1 of 3

    Lie on your back with a pillow under your knees. Loop a non-elastic belt around your thighs just above the knees, with your feet just past hip-width apart.

  2. The same woman lying on her back, both thighs pressed outward so the belt looped above her knees is pulled taut, both arms still resting at her sides.

    Step 2 of 3

    Gently press your legs apart into the resistance of the belt and hold.

  3. A woman lying on her back on a mat, a small pillow under both knees, a belt looped loosely around both thighs above the knees, both arms resting at her sides.

    Step 3 of 3

    Lie on your back with a pillow under your knees. Loop a non-elastic belt around your thighs just above the knees, with your feet just past hip-width apart.

What you should feel

Gentle, deep tension on the sides of the hips.

Breathing

  • Breathe normally.

Safety Information

Some discomfort is acceptable during these static holds: no more than 3 to 4 out of 10 on a pain scale. Keep a steady isometric hold, not any pain response. If symptoms are aggravated, reduce activity and exercises to let pain settle, then build up again gently, and contact a physiotherapist if in doubt or if pain is not improving. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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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.