Standing Hip Abduction – Gluteus Medius
- Stand with your legs shoulder width apart and have a table or chair next to you for stability.
- Perform an abdominal draw in to protect your back from injury. Do this by pulling your umbilicus (belly button) in towards your back.
- Keep your knee straight, toes pointed and kick your leg out to the side of your body slowly.
- Make sure you keep your upper body and back straight during the exercise
- Return to starting position.
- Repeat 10-15 times, 3 times in a row.
- Repeat with opposite leg.
- Perform the same exercise as described above with a light cuff weight around your ankle. Start with ½ to 1 pound weight.
- You are ready to add weight when you can do three sets of 12 repetitions for two sessions without difficulty or you rate the difficulty of the exercise as a 1-2 on a scale of 0-10.
The following videos demonstrate hip abduction without and with weights.