Procaryote
Hip · Mobility

Hip Abductor Stretch

Hip abductor stretch, 3 sets, hold 30 seconds per side

Illustration of the Hip Abductor Stretch exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per side

Description: While sitting or standing, cross one leg in front of the other and gently lean your upper body towards the opposite side of the crossed leg to stretch the hip abductor muscles. Hold the position without forcing it, then slowly return to the starting position.

Tips: Keep your back straight and avoid rotating your pelvis. Breathe deeply to promote muscle relaxation.

Progression: Gradually increase the holding time up to 45 seconds as the stretch becomes comfortable.

At a glance

Goal
Mobility
Level
Beginner
Equipment
none
Starting position
Sitting or standing
Clinical goal
Improve flexibility of hip abductor muscles
Also known as
lateral hip stretch, abductor stretch, side hip stretch

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.