Procaryote
Hip · Strengthening

Hip Belt Dissociation with Abduction

Hip belt dissociation with abduction, 3 sets, 10 repetitions per side

Illustration of the Hip Belt Dissociation with Abduction exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per side

Description: Lie on your side with legs extended. Slowly lift the top leg away from the body (hip abduction) while keeping the pelvis stable and without moving the shoulder girdle. Gently lower the leg back to the starting position.

Tips: Keep the trunk well aligned and avoid tilting the pelvis. Control the movement to effectively strengthen the hip.

Progression: Increase the number of repetitions or add a resistance band around the ankles for more resistance when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Lying on the side with legs extended
Clinical goal
Strengthen the hip abductors while stabilizing the pelvis
Also known as
lateral hip abduction, side leg lift, hip strengthening side

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.