Procaryote
Knee · Strengthening

Isometric Abduction Squat

Isometric abduction squat, 3 sets, 8 repetitions, 5-second hold in the lowered position

Illustration of the Isometric Abduction Squat exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Hold: 5 seconds in the lowered position

Description: Stand upright with feet hip-width apart, torso straight. Slowly bend the knees and hips to about 90 degrees, keeping heels on the ground and knees aligned with the feet. In the lowered position, push the knees outward while maintaining this isometric abduction for 5 seconds, then return to standing.

Tips: Keep your back straight and gaze forward. Ensure the knees do not collapse inward and that weight is evenly distributed on the heels. Contract the gluteal muscles to stabilize the pelvis.

Progression: Gradually increase the hold time in the lowered position from 5 to 10 seconds, or add a resistance band around the knees to increase resistance.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Standing, feet hip-width apart, torso straight
Clinical goal
Strengthen the muscles around the knee and improve joint stability
Also known as
squat with knee spacing, lateral resistance squat, leg flexion 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.