Hip Abductor Exercises
Quickly navigate to specific exercises by clicking the links found along the left side of the screen.
Exercise HAB1. Standing side leg raises
Starting position
Face forwards and keep your back straight. Loop your resistance band around your ankles.
Stay safe: Use the back of a chair or a wall for balance.
Exercise
Stand tall, keeping your back straight.
Try not to tilt to the side. Don’t twist as this will mean the wrong muscles are being exercised.
Keep your knees straight and your toes pointing forward.
Squeeze through your buttock and leg and lift your arthritis leg out a small way to the side, leading with the heel.
Hold for 1- 3 seconds and then lower slowly.
Variation:
- Alternate option: Use an ankle cuff weight instead of resistance band.
- Easier option: You may do this same exercise without the use of the resistance band.
Exercise HAB2. Standing leg wall press
Starting position
Stand sideways with your non-arthritis leg against a sturdy wall.
Exercise
Stand tall, tummy and bottom in. Lift the non-arthritis leg off the floor so that your hip, thigh and knee are touching the wall.
Keeping your body still, push your non-arthritis leg into the wall.
Hold for 3-5 seconds.
Return your foot to the floor and rest for a few seconds.
Exercise HAB2.2 Standing leg wall press with knee bend
Starting position
Stand sideways with your non-arthritis leg against a sturdy wall.
Exercise
Stand tall, tummy and bottom in. Lift the non-arthritis leg off the floor so that your hip, thigh and knee are touching the wall.
Keeping your body still, push your non-arthritis leg into the wall.
While continuing to push into the wall, slowly bend your study leg to a maximum of 45 degrees. Concentrate on keeping your knee positioned over your foot throughout.
Straighten your knee and return your foot to the floor and rest for a few seconds.
Exercise HAB3. Side lying leg raises
Starting position
Lie on your side on a firm surface, with your arthritis leg on top.
You may bend the bottom leg and use your arms for support.
The body and hips should be rolled forwards, about a ¼ turn forwards. This step is important; you should feel that you are rolling forwards slightly. This position of the body and hips should be maintained throughout the entire exercise.
Exercise
Think about a strong still body and drawing your leg into the hip socket. Slowly raise the top (arthritis) leg up, keeping your knee facing forwards.
Make sure your body does not roll backwards during the exercise.
Hold for 1-3 seconds, then lower down slowly.
Exercise HAB4. Crab walking
Starting position
Place a resistance band around your thigh/knee level (easier) or around your ankles (harder) so that there is tension when your legs are separated about 10cm.
Slightly bend both knees.
Stay safe: You should stand facing a table, a kitchen bench or a wall that you can reach if you lose balance.
Exercise
Step sideways against the tension of the resistance band, keeping your legs apart.
Do not twist or turn your body and legs. Your feet should point forwards while you are stepping sideways.
Concentrate on keeping your knee positioned over your foot throughout the exercise. Take 3 steps to the left, and then 3 steps to the right.
Continue for 30 seconds to complete 1 round.
Exercise HAB5. Hip hitch
Starting position
Stand side-on on a step, with your arthritis leg on the step and the non-arthritis leg hanging off the step. Hold onto a wall or handrail.
Exercise
Bend the knee on the arthritis leg very slightly.
Lower the leg that’s hanging off the step by lowering that side of the pelvis down towards the floor.
Push back up through the arthritis hip to the starting position.
Advanced options
Progressions include using a cuff weight on the non-arthritis leg.
Exercise HAB6. Bridge with banded abduction
Starting position
Lie on your back with your knees bent and your feet flat on the floor/firm bed. Put a theraband around just above your knees as shown.
Exercise
Squeeze your buttock muscles, tuck your tailbone under and lift your hips and buttocks from the floor/bed.
Push your legs out against the resistance of the theraband, holding for 1 second. Then bring your legs slowly back together and lower your buttocks down to the floor/bed.
Advanced options
Change to a harder theraband.
Change to pushing out against the theraband more than once while the buttocks are lifted.