Procaryote
Hip · Strengthening

Isometric Hip Abduction with Bent Legs

Isometric hip abduction with bent legs, 3 sets, hold 10 seconds, 5 repetitions per side

Illustration of the Isometric Hip Abduction with Bent Legs exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: Hold for 10 seconds

Repetitions: 5 per side

Description: Lie on your back with knees bent and feet flat on the floor. Slowly move one knee outward without moving the pelvis, then hold this position while contracting the hip muscles for 10 seconds. Gently return to the starting position and repeat on the other side.

Tips: Keep your back flat against the floor and avoid lifting the pelvis. Control the movement to prevent sudden force.

Progression: Gradually increase the contraction duration up to 15 seconds, then add an extra set when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
None
Starting position
Lying on back with knees bent
Clinical goal
Strengthen the hip abductors
Also known as
Abduction hanche isométrique, Renforcement hanche jambes pliées, Écartement isométrique 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.