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Hip · Strengthening

Isometric Hip Abduction Squat

Isometric hip abduction squat, 3 sets, 10 repetitions, hold 5 seconds in abduction at the bottom position

Illustration of the Isometric Hip Abduction Squat exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Hold: 5 seconds in the lowered position with abduction

Description: Stand with feet shoulder-width apart. Simultaneously flex the hips and knees by pushing the pelvis backward, keep the back straight and heels on the ground. In the lowered position, maintain a slight abduction of the legs (spread outward) for 5 seconds before returning to the standing position.

Tips: Ensure your knees stay aligned with your feet and do not pass the toes. Contract the gluteal muscles to control the abduction and stabilize the hip.

Progression: Gradually increase the hold time in abduction up to 10 seconds, then add light resistance if the exercise becomes too easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Debout, pieds écartés à la largeur des hanches, jambes tendues, tronc aligné
Clinical goal
Renforcement des muscles de la hanche et amélioration de la stabilité
Also known as
squat avec écartement des jambes, squat avec maintien en abduction, flexion jambes avec abduction

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.