Abduction Hip Lateral (Dynaband)

Purpose of the exercise

Strength exercise for the hip abductors (gluteus medius and minimus), tensor fasciae latae and hip stabilisers. Improves lateral hip strength, pelvic stability and helps prevent knee and hip injuries. Also effective for correcting Trendelenburg gait (hip dip when walking), improving ankle stability and preventing IT band syndrome.

Supplies

• Resistance band/dynaband (running band or elastic with knot)
• Mat or soft surface
• Sufficient space to lie on your side

Starting position

1. Place the resistance band around your legs (above knees or around ankles)
2. Lie on your side on a mat
3. Stretch your lower leg or bend slightly for stability
4. Fully extend your upper leg
5. Keep your body in a straight line
6. Support your head on your lower arm
7. Place your top hand in front of your chest for stability
8. Keep your pelvis stable and vertical

Implementation

1. Lift your upper leg sideways (abduction)
2. Keep your leg extended while lifting
3. Move against the resistance of the tyre
4. Lift to about 45 degrees or until where pelvis remains stable
5. Keep your foot neutral or pointing slightly forward
6. Actively tighten your buttock at the top
7. Hold briefly in the highest position
8. Release controlled back to the starting position
9. Maintain slight tension on the tyre at the bottom

Points of interest

• ✓ Keep your pelvis stable and vertical
• ✓ Keep your leg extended throughout movement
• ✓ Lift in purely lateral direction (not forwards or backwards)
• ✓ Actively tighten your buttock in highest position
• ✓ Move controlled in both directions
• ✓ Breathe out when lifting, in when lowering
• ✗ Avoid rolling your pelvis backwards
• ✗ Don't lift too high (creates compensation)
• ✗ Don't move your leg forward or backward
• ✗ Don't use momentum or swing
• ✗ Don't bend your leg while lifting
• ✗ Don't let your pelvis tilt

When this exercise?

This exercise is suitable for anyone who wants to develop hip abductor strength. Ideal in rehabilitation after hip or knee injuries, after hip surgery or for gluteus medius weakness (in consultation with physiotherapist). Highly effective for prevention of IT band syndrome, patellofemoral pain and hip bursitis. Perfect for runners with Trendelenburg gait or hip dip. Also valuable as an accessory exercise after main leg training. Suitable as a daily hip strengthening exercise. Can be performed several times a day. In case of acute hip pain, bursitis or impingement, have it assessed by a physiotherapist first. Start with light resistance and focus on control.