Standing Hip Abduction with Weight

Equipment
Chair,Ankle Weights
BODY PART

Purpose

The standing hip abduction exercise strengthens your hip abductor muscles, providing increased strength and stability of your pelvis during walking and other everyday activities. Your hip abductor muscles are also important for maintaining balance.

Set up

Before getting into your starting position, put ankle weights around each ankle. A good starting weight is usually somewhere around 2 lbs.

Stand with your feet hip width apart holding onto the back of a chair or a countertop for support.

Movement

Breathe in first. Breathe out as you lift one leg out to the side. Make sure you do not rotate your pelvis as you lift your leg. Keep your hips facing forward. Make sure your pelvis stays level throughout the exercise. Do not allow your hip to hike up toward your rib cage as you lift the leg. Your leg should not move forward in front of you as you lift it out to the side. Breathe in as you slowly lower your leg back down to the starting position.

Tips

  • Make sure you do not rotate your pelvis as you lift your leg. Keep your hips facing forward.
  • Make sure your pelvis stays level throughout the exercise. Do not allow your hip to hike up toward your rib cage as you lift the leg.
  • Your leg should not move forward in front of you as you lift it out to the side.
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