Standing, facing 90 degrees from the cable/pulley, with the supporting foot on the pillow disc, engage the hip abductors and lift the outside leg approximately 45 degrees to the side and then return to the beginning position. Holding the non-cable/pulley column, place the cuff on the outside ankle and stand far enough away from the column so that you will not touch the plates as you bring the cable back in toward the pulley. Place the ankle cuff on the carabineer, and choose a moderate weight on the stack. #2) Standing Hip Abduction – foot on pillow disc – selectorized/multi-gym – place a pillow disc next to the base of the cable/pulley, then lower the cable/pulley to the lowest setting on the column. Then, lower the leg back to the beginning position without touching the foot to the floor or touching the weights on the stack. Holding the non-cable/pulley column with both knees relaxed, engage the hip abductors and abduct the leg out to the side approximately 45 degrees. Facing 90 degrees from the cable/pulley, place the cuff around the outside ankle. Place the pin at a moderate weight on the weight stack. #1) Standing Hip Abduction – selectorized/multi-gym – position the cable/pulley to the lowest setting on the cable/pulley column, place the ankle cuff into the carabineer. All three progressions train the hip abductors and nose to toes or nose to knees core all three must be performed on each side. Keep the shoulders/hips/knees/toes all facing the same direction throughout. Once mastered, you may progress to #2 and then #3. *Perform 1-3 sets of 8-12 repetitions of progression #1, two/three non-consecutive days/week. As always, prior to beginning any exercise program, please consult your physician. Add this progression to your fitness tool box and begin to experience a stronger, more stable hip joint. The medius and minimus are the major abductors of the hip when the femur is in neutral and only abduct the hip to approximately 45 degrees, while the TFL tends to be more involved in hip abduction when the hip is flexed 90 degrees. gluteus medius/gluteus minimus and the tensor fascia latae (TFL). There are three primary superficial hip abductor muscles (i.e. The hip abductor muscles are located in the lateral, upper aspect of the hip joint. Six weeks of side-lying hip abduction training, with or without external loading, increases isometric and eccentric hip abduction strength to the same extent.A simple yet effective side-lying hip abduction exercise. Isometric and eccentric hip abduction strength of the trained leg increased after hip abduction training with external loading by 12% and 17%, respectively, ( P0.05). Hip abduction strength was measured pre- and post-intervention. Training without external loading was performed using only the weight of the leg as resistance, whereas training with external loading was performed with a relative load corresponding to 10 repetition maximum. Thirty-one healthy, physically active men and women were included in a randomised controlled trial and allocated to side-lying hip abduction training, with or without external loading. The aim of this study was to compare the effect of 6 weeks of side-lying hip abduction training, with and without external loading, on hip abduction strength in healthy subjects. The side-lying hip abduction exercise is one of the most commonly used exercises in rehabilitation to increase hip abduction strength, and is often performed without external loading.
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