Standing Band Hip Abduction Tutorial

Description/Instructions:

  1. Attach a band to both ankles, or to one ankle and a post.

  2. Stand up straight and hold on to a pole/post.

  3. Put most of your weight on one foot, then move your other leg towards the side while keeping your toes pointed forward.

  4. Return to the starting position and then repeat.

Helpful Cues:

  1. Keep your toe pointed toward the wall in front of you.

  2. Don’t move the rest of your body.

  3. Stay controlled.

  4. Don’t use such a heavy band that you feel like you’re leaning to the opposite side, or shaking uncontrollably.

Common Mistakes:

  1. Not holding on to a post. The emphasis should be on the moving leg, not balancing.

  2. Swinging your leg too fast. Moving too fast will cause you to use too much momentum, shift the rest of your body, and possibly shift your hips to start using other muscles.

Other Names:

  1. Banded Standing Side Leg Lifts

Common Variations:

  1. Laying Hip Abduction

  2. Standing Hip Abduction

  3. Standing Weighted Hip Abduction