Procaryote
Hip · Mobility

Unilateral Hip Abduction Stabilization

Unilateral hip stabilization with horizontal abduction, 3 sets, 8 repetitions per leg, 3-second hold in abduction

Illustration of the Unilateral Hip Abduction Stabilization exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Hold: 3 seconds in abduction

Description: Stand on one leg with the pelvis well aligned. Lateralize the hip of the free leg by controlling the movement, then hold the abduction position for 3 seconds without rotating the pelvis.

Tips: Keep the trunk stable and avoid any pelvis rotation. Focus on slow, controlled movement to effectively activate stabilizer muscles.

Progression: Gradually increase the hold duration up to 5 seconds or add slight resistance with a resistance band around the thighs.

At a glance

Goal
Mobility
Level
Intermediate
Equipment
none
Starting position
Standing on one leg, pelvis aligned
Clinical goal
Improve motor control and hip stability
Also known as
hip abduction in single-leg stance, single-leg stabilization with hip opening, standing clamshell exercise

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.