Hip Abduction

What it does

Every step involves a moment standing on one leg. The gluteus medius stops the opposite hip dropping. Strengthening it improves walking and reduces strain on the hip and knee.

You will often see it in our programmes for trochanteric bursitis, hip osteoarthritis and total hip replacement, and it features in our knee pain physiotherapy programmes.

How to do it

1. Side-lying: lie on your side with the bottom knee bent and the top leg straight in line with your body.
2. Turn the top toes slightly down and lift the leg towards the ceiling, leading with the heel.
3. Lift about 30 to 40 centimetres, hold 2 seconds and lower slowly.
4. Standing: hold a support and lift the leg out to the side without leaning.
5. Progress with an ankle weight or band around the ankles.

How much

10 to 15 repetitions each side, 2 to 3 sets, once a day.

Common mistakes

• Rolling the pelvis backwards so the hip flexors do the work.
• Lifting too high.

Stop and check with us if

• Side-lying is painful on the bottom hip; use the standing version or a cushion.

Frequently asked questions