Procaryote
Hip · Mobility

Hip Abduction at End Range

Hip abduction at end range, 3 sets, 10 repetitions, hold 3 seconds in final position

Illustration of the Hip Abduction at End Range exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Hold: 3 seconds in the final position

Description: In standing, sitting, or lying on your side, slowly move the hip outward to the end of the range without rotating the pelvis. Hold the final position for 3 seconds before gently returning to the starting position.

Tips: Keep the hips well aligned and avoid any pelvis rotation to effectively target hip mobility. Control the movement to prevent jerks.

Progression: Gradually increase the hold duration up to 5 seconds or add slight resistance with a resistance band when the movement becomes easy.

At a glance

Goal
Mobility
Level
Beginner
Equipment
none
Starting position
Standing, sitting, or lying on the side with hips aligned
Clinical goal
Improve hip mobility
Also known as
hip abduction, lateral hip movement, hip opening

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.