Name for this Resistance Band Exercise
Standing Hip Abduction
Main Benefits of this Exercise
Strengthen hip abductors and improve co-contraction of hips and core.
Contributor Name
Brett Sears, PT
Fitness Business or Studio Name/Website
www.physicaltherapy.about.com
www.capitalregionpt.com
The Set Up
Tie your resistance band in a loop around a stable object like a table leg. Make sure the anchor point won't move. Place the leg furthest from the anchor inside to loop and the other foot just behind the band.
Movement Instructions
Engage the abdominals, keep the toes pointed forward and the knees straight. Then slowly lift the leg inside the loop out to the side. Hold the end position for a few seconds, then slowly lower the leg back to the starting position. Repeat 10 to 20 reps. You should feel tension in the side of your hips and/or buttocks.
Initially, hold onto something stable. As you get better, you can perform the exercise without holding on to challenge your balance and proprioception.
You can change the exercise by performing the motion quickly for 30 reps. This adds a bit of plyometrics to the exercise.
Advice
- Engage the abdominals.
- Keep the toes forward and the knees straight.
- Lift and lower the leg slowly.
- Challenge your balance by not holding on.
- Change the speed of the motion to work different types of muscle fibers.
- Have fun!
