Standing Hip Flexion, Knee Extension, Hip Abduction

Instructions

1. Stand tall on one leg with the other leg free to move.

2. Begin by lifting the moving leg in front of you into hip flexion.

3. As you lift the leg, straighten the knee so the leg extends out in front.

4. Once the leg is lifted and straight, move it outward to the side into horizontal hip abduction.

5. Keep the pelvis as level as possible while the leg moves.

6. Keep the standing leg soft but stable.

7. Move only as far as you can without losing posture or balance.

8. Slowly return the leg back toward the center.

9. Lower the leg back down with control.

10. Repeat for the prescribed number of reps, then switch sides if needed.

Common Compensations

• Do not lean your torso backward to help lift the leg.

• Do not let the standing knee collapse inward.

• Do not hike the hip of the moving leg as it goes out to the side.

• Do not bend the moving knee once it is supposed to stay straight.

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

• Do not rush the lift or return.

Extra Info

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

• You may also feel the outer hip muscles working as the leg moves out to the side.

• The standing leg, foot, and core should work to help you stay balanced.

• This exercise is more about control and positioning than height.

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