Modified Side Plank Hip Abduction

Instructions

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

2. Start in a modified side plank on your forearm with your bottom knee bent and top knee straight.

3. Lift your hips off the floor so your body forms a straight line from your head to your knees.

4. Once you are stable, lift the top leg upward into hip abduction against the band.

5. Pause briefly at the top.

6. Slowly lower the top leg back down with control.

7. Repeat for the prescribed number of reps, then switch sides.

Common Compensations

• Do not let your hips sag toward the floor.

• Do not roll your pelvis backward as you lift the top knee.

• Do not shrug the shoulder of the supporting arm.

• Do not let your torso rotate instead of moving from the hip.

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

• Do not hold your breath during the exercise.

Extra Info

• You should feel this mostly in the outer hip and glute of the top leg.

• You may also feel the side of your core, bottom glute, and supporting shoulder working to hold the side plank.

• The band adds extra resistance, so a smaller controlled lift is often better than a larger lift with poor form.

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