Hip Abduction Variations with Emily
Check out these great hip abduction variations by our trainer Emily!
To see the original post, follow Emily on Instagram @emsnell.
Strengthen your glute medius with these two side-lying hip abduction variations⚡️
WHY?
A lack of hip mobility & strength can be a primary contributor to knee pain.
Hip abductor muscles not only move the leg away from the body, but they also help rotate the leg at the hip joint.
Closely related to core muscles so stronger = better activation.
HOW?
Place band slightly above your knees.
Begin on your side with knees forward. Lift top leg, and push it back simultaneously. Make sure you aren’t just lifting and straightening & make sure you are intentionally pushing it away from you & behind (without any low back crunching/compensation).
Hold for 5 seconds at top of rep before you bring the knee back to a hip extension to finish.
You should feel the outer hip fire.
Create pressure with arms as you kick the leg back to create irradiation & activate the core. Saw this from the prehab guys I loved it!
Regression ➡️ remove the mini band