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Ankle and foot · Strengthening

Hip Abduction with Elastic and Ball Between Knees

Hip abduction with elastic and ball between knees, 3 sets, 12 repetitions

Illustration of the Hip Abduction with Elastic and Ball Between Knees exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Place a soft ball between your knees and an elastic band around your ankles. In a standing position, slowly spread your legs outward while keeping the ball tightly pressed between the knees, then return to the initial position in a controlled manner.

Tips: Keep your back straight and engage your abdominal muscles to stabilize the pelvis. Do not let the ball slip and control the movement well to avoid jerks.

Progression: Increase the resistance of the elastic band or the number of repetitions when the exercise becomes too easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
ball, elastic band
Starting position
Standing, ball between knees, elastic band around ankles
Clinical goal
Strengthen the hip abductor muscles and improve foot and ankle stability
Also known as
Hip abduction with ball, Hip abduction with elastic band, Hip abductors strengthening

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.