Procaryote
Hip · Strengthening

Hip Adduction Isometric Exercise

Hip adduction isometric exercise, 3 sets, hold for 10 seconds, 20 seconds rest between sets

Illustration of the Hip Adduction Isometric Exercise exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: Hold for 10 seconds

Rest: 20 seconds between each set

Description: Lie on your side, with the lower leg slightly bent and the upper leg extended. Contract the hip muscles to bring the upper leg closer to the lower leg without moving, maintaining the contraction for 10 seconds.

Tips: Keep the pelvis stable and avoid tilting the trunk. Breathe normally during the contraction.

Progression: Gradually increase the contraction duration up to 15 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
ballon, coussin
Starting position
Allongé sur le côté
Clinical goal
Strengthen the hip adductor muscles
Also known as
renforcement hanche adduction, exercice isométrique hanche, adduction latérale de la hanche

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.