Procaryote
Knee · Strengthening

Step up with hip abduction and backward pull

Step up with hip abduction and backward pull, 3 sets, 10 repetitions per leg, using an elastic band around the ankles

Illustration of the Step up with hip abduction and backward pull exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Equipment: Elastic band around the ankles

Description: Place one foot on a step or stable support, then ascend by pushing with the front leg while abducting the hip laterally (hip abduction) and gently pulling the back leg backward against the resistance of the elastic band. Lower slowly while controlling the movement. Repeat with the other leg.

Tips: Keep your back straight and core engaged to stabilize the body. Control both the ascent and descent to avoid jerky movements. Ensure the elastic band remains taut throughout the abduction phase.

Progression: Gradually increase the height of the step or the resistance of the elastic band as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
marche, élastique
Starting position
Debout face à une marche, élastique autour des chevilles
Clinical goal
Renforcer les muscles autour du genou pour améliorer la stabilité et la fonction
Also known as
montée sur marche avec écart de hanche, step up avec élastique, élévation jambe avec 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.