Exercise Progressions - Hip Abduction by

Wall Stretch For Adductors

berryalexa — 2024-06-27 12:59:50 UTC

Slide feet up the wall, keeping the hips as close to the bottom of the wall as possible. Separate legs until a stretch is felt in the inner thighs. Use your hands to assist the legs back up to the starting position at the conclusion of the stretch.

Hold: 30 sec

Rest: 10 sec

Sets: 2 sets

Frequency: 3x Daily

Time: 2 Weeks

Hip Adductor Stretch - Standing

berryalexa — 2024-06-27 12:59:50 UTC

Start in a standing position and feet spread wide apart. Next, slowly bend your knee to allow for a gentle stretch of the opposite leg. Maintain a straight knee on the target leg the entire time.

Hold: 30 sec

Rest: 10 sec

Sets: 2 sets

Frequency: 3x Daily

Time: 2 Weeks

Butterfly Stretch - Supine

berryalexa — 2024-06-27 12:59:50 UTC

Lie on your back with knees bent and place the bottom of your feet together. Next, lower your knees to the side for a stretch to your inner thighs.

Hold: 30 sec

Rest: 10 sec

Sets: 2 sets

Frequency: 3x Daily

Time: 2 Weeks

Isometric Hip Abduction with PhysioBall

berryalexa — 2024-07-03 17:12:35 UTC

Stand next to wall with physio ball at knee height. Stand shoulder width apart and press knee into the ball.

Hold: 10 sec

Reps: 10x

Sets: 3 sets

Rest: 10 sec

Frequency: 2x Daily

Time: 2 Weeks

Standing Fire Hydrant - Hip Abduction

berryalexa — 2024-07-03 17:22:44 UTC

While standing next to the wall, raise your leg with your knee bent and placed against the wall.

Hold: 10 sec

Reps: 10x

Sets: 3 sets

Rest: 10 sec

Frequency: 2x Daily

Time: 2 Weeks

Standing Hip Abduction

berryalexa — 2024-07-03 17:34:42 UTC

While standing next to a wall, raise your leg out to the side against the wall. Keep your knee straight and maintain your toes pointed forward.

Hold: 10 sec

Reps: 10x

Sets: 3 sets

Rest: 10 sec

Frequency: 2x Daily

Time: 2 Weeks

Supine Hip Abduction with TheraBand

berryalexa — 2024-07-15 13:53:07 UTC

While laying on your back, place a TheraBand around the arches of your feet. Pull your legs a part then controlling them as you bring back together.

Reps: 10x

Rest: 30 sec between sets

Sets: 3 sets

Frequency: 2x Daily

Time: 2 weeks

Supine Hip Abduction with Ball

berryalexa — 2024-07-15 13:59:29 UTC

While laying on your back with your legs straight place ball against the wall. Slowly slide your leg out putting resistance against the ball while keeping the leg straight.

Reps: 10x

Rest: 30 sec between sets

Sets: 3 sets

Frequency: 2x Daily

Time: 2 weeks

Single Leg Hip Abduction - Seated

berryalexa — 2024-07-16 12:46:07 UTC

Start by sitting close to the edge of a chair with your target leg straight at the knee. Next, slide your target leg to the side. You can slide your heel across the floor as you perform. Then return to straight ahead. Maintain your toes pointed up the entire time.

Reps: 10x

Rest: 30 sec between sets

Sets: 3 sets

Frequency: 2x Daily

Time: 2 weeks

Side Lying Abduction with TheraBand

berryalexa — 2024-07-16 13:54:13 UTC

While lying on your side with an elastic band looped around your ankles, lift the top leg upwards.

Reps: 10x

Rest: 30 sec between sets

Sets: 3 sets

Frequency: 2x Daily

Time: 2 weeks

Standing Open Chain Hip Abduction with TheraBand

berryalexa — 2024-07-16 14:00:20 UTC

While standing with an elastic band looped around your ankles, move the target leg out to the side as shown.

Reps: 10x

Rest: 30 sec between sets

Sets: 3 sets

Frequency: 2x Daily

Time: 2 weeks

Hip Abduction with Knee Bent - Standing

berryalexa — 2024-07-16 16:28:03 UTC

Begin by standing on one leg with the opposite knee bent. Lift leg out to the side, keeping knees in line.

Reps: 10x

Rest: 30 sec between sets

Sets: 3 sets

Frequency: 2x Daily

Time: 2 weeks

Standing Hip Abduction with TheraBand

berryalexa — 2024-07-23 12:38:20 UTC

Stand with your feet hip-width apart with your hands resting on your hips. Keeping your toes pointed forward with TheraBand around opposite ankle, lift your leg to the side, and slowly pull your leg back together.

Reps: 10x

Rest: 30 sec between sets

Sets: 3 sets

Frequency: 2x Daily

Time: 2 weeks

Side Steps with TheraBand

berryalexa — 2024-07-23 14:33:40 UTC

Place a looped TheraBand around thighs. Next, bend your knees and step out wide with the band and then halfway in. Keep tension on the band the entire time.

Reps: 10x

Rest: 30 sec between sets

Sets: 3 sets

Frequency: 2x Daily

Time: 2 weeks

Side Lying Plank Close Chain Hip Abduction

berryalexa — 2024-07-26 14:18:40 UTC

Lie on your side. Position yourself on your bottom elbow and the side of your foot. Put your top arm on your hip. Lift your hips in the air forming a straight line between your ankles, hips, and shoulders. Brace your abs and squeeze your glutes.

Reps: 10x

Rest: 30 sec between sets

Sets: 3 sets

Frequency: 2x Daily

Time: 2 weeks

Jumping Jacks

berryalexa — 2024-07-31 16:43:41 UTC

Start in a standing position with hands by your side and feet together. Next, perform a small jump while moving your legs move out to the side.

Reps: 10x

Rest: 30 sec between sets

Sets: 3 sets

Frequency: 2x Daily

Time: 2 weeks

Skater Jumps

berryalexa — 2024-07-31 16:46:19 UTC

Start in standing position with knees slightly bent. Standing on one foot, cross your opposite foot behind you and then laterally hop. Keep the landing foot straight ahead as you land.

Reps: 10x

Rest: 30 sec between sets

Sets: 3 sets

Frequency: 2x Daily

Time: 2 weeks

Plank Jacks

berryalexa — 2024-07-31 16:49:01 UTC

Start in plank position with your arms extended and hands under your shoulders, feet together. Jump both feet out wide to each side as if you were doing a horizontal jumping jack.

Reps: 10x

Rest: 30 sec between sets

Sets: 3 sets

Frequency: 2x Daily

Time: 2 weeks