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1. SIDE LYING HIP ABDUCTION HOW TO
2. SIDE LYING HIP ABDUCTION SERIES

Really focus on engaging the outer hips during the exercises, and avoid any sort of rocking motion to gain momentum to help you… this goes against the purpose of what banded abductions are trying to achieve. Tips for Banded AbductionsĪny type of banded abduction movement should be slow and controlled.

SIDE LYING HIP ABDUCTION HOW TO

This turns the exercise into both a glute and core exercise, ideal if you’re a bit short on time and looking for a quite workout to tide you over.Ĭheck out our exercise guide on how to do fire hydrants for help mastering the basic movement. This will require your core to really kick in and provide the stability you need. Lift one leg outwards, hinging at the hips.Ĭoach’s Tip – If you want to add progress to this exercise, lift both knees off the floor.Attach a band around your thighs, a few inches above your knees.Start in a quadruped (all fours) position so your hands and knees are resting on the floor.How to do Banded Abductions Standing Banded Abduction With just a resistance band at the ready, you can follow along to a variety of abduction movements to see tangible improvements in your outer hip strength. One of the benefits of banded hip abductions is that anyone can do them at home, without having access to expensive gym equipment. They can be used to test your hip mobility and strength, revealing any potential issues that could be the root cause of other movement problems.

Weak outer hips can lead to your knees leaning inwards (known as “knocked knees”), which can increase the risk of injury at the very least.Ībductors also help to provide lateral power, useful if you want to move with power from one side to another… common in lots of sports, as well as everyday activities.īanded abductions are also very popular in rehabilitation programs and Physical Therapy. Weaker outer hips will ultimately limit your overall ability to progress with your strength training or general mobility, and can also lead to injury. This area often gets ignored in other glute exercises, yet it can really help bolster overall glute strength and provide more power during lower body workouts. The reason why you want to really get into the habit of doing banded hip abductions is that it helps strengthen the outer part of the hips and glutes. If you have any questions or comments about this or other articles on Golf Loopy, please send us an email.4 Bottom Line What are Banded Abductions?īanded abductions involve the movement of your legs away from your hips with the use of an exercise band for added resistance. You should feel it working the outside of your glutes in your top leg. Your feet should stay parallel to the ground throughout the movement. Lift your leg by using the outside of your glutes in your top leg. Keep your torso solid and your abdominal muscles engaged throughout this movement.

SIDE LYING HIP ABDUCTION SERIES

The Hip Abduction (Side Lying) Exercise forms part of the Golf Injury Prevention series of innovative and dynamic exercises that will help to protect you from pain and injury by building strength and stability around your most vulnerable areas, while improving mobility, balance and joint function. The Hip Abduction (Side Lying) Exercise will work the outside of your glutes.