Procaryote
Hip · Mobility

Hip Distraction

Hip distraction, 3 sets, 10 repetitions per side

Illustration of the Hip Distraction exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per side

Description: Lie on your back, knees bent, feet flat. Slowly move one leg outward to the side while keeping the back flat against the surface, then gently return it to the initial position.

Tips: Perform the movement slowly and control the trajectory to avoid any pain. Keep the pelvis stable and do not let the back arch.

Progression: Gradually increase the range of motion or add light resistance with a resistance band when the exercise becomes easy.

At a glance

Goal
Mobility
Level
Beginner
Equipment
belt, strap
Starting position
Lying on back, knees bent, feet flat
Clinical goal
Improve hip mobility
Also known as
hip mobilization, hip abduction, 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.