Hip Abduction - Bodyweight

Other types of Hip Abduction: Machine Resistance Tube Stability Ball


  • Lay on your right side with your right leg bent and your left leg straight. Place your left hand on the floor in front of you for balance.

  • Engage your abs, then lift your left leg with a straight knee towards the ceiling as far as you can without moving your pelvis. Lower to the starting position keeping your working leg off the floor.

  • Hips 

  • Gluteus medius, Gluteus minimus, Tensor fasciae latae

  • TIP: Keeping your working leg off the floor maintains muscular contraction so that your leg has to work harder and fatigue faster. Keep your hips upright.


Variations for Hip Abduction

  • Standing Hip Abduction

    Do this on your toes for more challenge, or try doing it without holding on to anything.

  • Kneeling Hip Abduction

    You can do this on a Bosu for extra challenge. Use a Bosu under your supporting knee and prop your hands on a step or another Bosu if possible.

  • Clam

    You can take this exercise on vacation with you to keep your legs strong and energized. A great, non-bulking toner for the hips.

 

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