Exercise guide
Supine Hip Abduction
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- Muscles
- Glutes, Quads
- Equipment
- Dumbbell
- Style
- Strength
How to
Starting Position: Lie on your back (supine) on a mat, with your legs extended and relaxed. Arms can be placed alongside your body or out to the sides for stability. The Movement: Slightly lift one leg off the floor (keeping it straight or with a slight bend). Move it laterally outward, away from the other leg, as if stepping over a small obstacle. Range of Motion: Move the leg as far as comfortable without lifting your pelvis or rotating your torso, feeling a stretch in the inner thigh and hip. Return: Slowly bring the leg back to the starting position with controlled movement. Goal: Improves lateral hip mobility (abduction) and strengthens the pelvic stabilizer muscles.
Adapted from wger; author: teus_ergaster. CC-BY-SA 4