Cable Standing Hip Abduction
Difficulty: Beginner
- Use an ankle attachment. Cable should be set all the way to the bottom.
- Face sideways with the ankle attachment on your outside leg. Walk a few steps away.
- Abduct at the hips and raise your leg out to the side.
- Return to the starting position and stop just short of your foot touching back to the ground (to keep tension on the muscle).
Band Hip Abduction
Difficulty: Intermediate
- Attach the band around your ankle. Stand with feet hip-width apart, feet facing forward, and hands on hips.
- Lift your right leg away from your body to the side, keeping your knee straight. This is your starting position.
- Maintaining proper form, move your right leg as far to the side as you can, keeping your left leg planted firmly on the ground. Hold for a second and then return your right leg to the starting position.
Curtsy Lunge
Difficulty: Intermediate
- Step your left foot diagonally behind your right leg, crossing it behind your body. Bend your knees and lower your hips until your left thigh is parallel to the floor and your right knee is hovering just above the ground.
- Push through your right foot to straighten your legs and return to the starting position.
- Repeat the movement with your other leg.
Dumbbell Standing Hip Abduction
Difficulty: Beginner
- Stand with a dumbbell held on the side of your leg.
- Raise that leg laterally as high as your hip range of motion allows for.