Procaryote
Hip · Strengthening

Lateral plank with hip abduction against resistance

Lateral plank with hip abduction against resistance, 3 sets, 10 repetitions per side

Illustration of the Lateral plank with hip abduction against resistance exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per side

Description: Lie on your side, supporting yourself on an forearm or hand, keeping the body well aligned from head to feet and the pelvis lifted. Maintain this position while slowly raising the top leg outward against a resistance band, then lower without touching the bottom leg.

Tips: Keep the pelvis stable and avoid tilting forward or backward. Contract the abdominal muscles to support the posture and control the movement of the leg.

Progression: Increase the resistance of the band or the number of repetitions when the exercise becomes too easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
elastic resistance band
Starting position
Lateral position supported on an forearm or hand, body aligned
Clinical goal
Strengthen hip muscles and stabilize the pelvis
Also known as
side plank with leg lift, lateral plank with resistance, side plank with 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.