Standing Hip Flexion with Abduction

Instructions

1. Place a looped resistance band around both feet.

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

3. Lift the other leg in front of you into hip flexion.

4. Once the thigh is lifted in front of you, move that leg outward to the side into horizontal hip abduction.

5. Keep the knee bent to 90 degrees as the leg moves out.

6. Bring the leg back to the center in front of you with control.

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

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

Common Compensations

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

• Do not let the standing knee cave inward.

• Do not hike the hip of the moving leg.

• Do not let the knee angle change too much once it is set at 90 degrees.

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

• Do not let the band snap the leg back to the starting position.

Extra Info

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

• You may also feel the standing leg and core working to keep you balanced.

• The goal is controlled movement in both directions rather than lifting the leg as high as possible.

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