Abduction Hip (Dynaband)

Purpose of the exercise

Strength exercise for the hip abductors (gluteus medius, gluteus minimus), tensor fasciae latae and hip stabilisers. Improves lateral hip strength, pelvic stability and helps prevent knee pain through better hip control. Also effective for correcting Trendelenburg gait, preventing IT band syndrome and improving single-leg stability.

Supplies

• Resistance band/dynaband (running band)
• Wall or support for balance (for standing version)
• Mat (in the reclining version)
• Flat, stable surface

Starting position

Standing variant:

1. Place the resistance band around both legs (just above knees or around ankles)
2. Stand upright with feet hip-width apart
3. Hold wall or chair for balance
4. Weight on standing leg
5. Tighten your core

Sideways variant: (See previously described “Abduction hip side-lying dynaband”)

Implementation

Standing variant:

1. Lift one leg sideways (abduction)
2. Keep your leg extended or slightly bent
3. Move against the resistance of the tyre
4. Lift to about 30-45 degrees
5. Keep your torso upright and stable
6. Hold briefly at the top
7. Release controlled back to the ground
8. Repeat all repetitions before switching

Points of interest

• ✓ Keep your torso stable and upright
• ✓ Lift purely sideways (not forwards or backwards)
• ✓ Keep your standing leg stable
• ✓ Tighten your buttock of working leg
• ✓ Move controlled in both directions
• ✓ Breathe out when lifting, in when lowering
• ✗ Avoid leaning to the other side
• ✗ Don't lift too high (creates compensation)
• ✗ Don't let your pelvis tilt
• ✗ Don't use momentum or swing
• ✗ Don't twist your leg outward during lifting
• ✗ Don't compensate with your torso

When this exercise?

This exercise is suitable for anyone who wants to improve hip stability, especially runners and athletes. Ideal as a preventive exercise against knee injuries and IT band syndrome. Very effective in rehabilitation after hip or knee injuries (in consultation with physiotherapist). Perfect as a warm-up for leg training. Also valuable in low back pain caused by weak hip stabilisers. Suitable as a daily activation exercise. Can be performed several times a day.