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Hip · Strengthening

Isometric Hip Abduction with Elastic

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

Illustration of the Isometric Hip Abduction with Elastic exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: Hold for 10 seconds per repetition

Repetitions: 5 per side

Description: Place an elastic band around your ankles while standing. Slowly move the leg outward to the side by contracting the hip muscles, then hold the position for 10 seconds without moving.

Tips: Keep your back straight and pelvis stable during the exercise. Control the movement to avoid jerks and breathe normally.

Progression: Gradually increase the hold duration up to 15 seconds or add an extra set when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
elastic band
Starting position
Standing, elastic around ankles
Clinical goal
Strengthen the hip abductors
Also known as
Hip abduction with elastic band, Lateral hip strengthening, Lateral leg lift with elastic

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.