Detached Passé Abduction

Instructions

1. Place a looped resistance band around your legs just above your knees.

2. Shift your weight onto one leg and keep that standing knee soft.

3. Lift the other leg into a detached parallel passé, bringing the knee up in front of you while keeping the foot off the standing leg.

4. Keep the lifted hip and knee in a parallel position.

5. Once the leg is in passé, move the lifted knee outward to the side into horizontal abduction.

6. Keep the knee bent as it moves out against the resistance of the band.

7. Keep your pelvis level and your torso upright throughout the movement.

8. Bring the knee back to the center into detached parallel passé with control.

9. Lower the foot back down to the starting position.

Common Compensations

• Do not lean your torso side to side to help move the leg.

• Do not let the standing knee cave inward against the band.

• Do not hike the hip of the moving leg.

• Do not rotate the whole body instead of moving from the hip.

• Do not let the knee drift out of parallel before the abduction portion begins.

• Do not let the band pull the leg back in too quickly.

Extra Info

• You should feel this mostly in the hip flexors and outer hip muscles of the moving leg.

• You may also feel the glutes and outer hip of the standing leg working to keep you stable.

• The band should create resistance, but the movement should still stay smooth and controlled.

• This exercise is more about balance and hip control than lifting the knee as high as possible.

• You should not feel sharp pain in the hip, knee, low back, or standing ankle.