Weighted Lying Hip Abduction

Weighted Lying Hip Abduction

Classification

Utility: Auxiliary
Mechanics: Isolated
Force: Push

Instructions

Preparation

Sit on floor or mat with bar, plates loaded on one side. Sit on hip with knees bent and place bar on outside of shoe with weight plate(s) positioned beyond foot. Holding on to opposite end of bar, lie on side with weighted leg extended out straight and lower leg bent underneath.

Execution

Raise weighted leg up off ground as high as possible. Balance bar on side of foot while holding onto closest side of bar. Return to floor and repeat. Continue with opposite leg.

Comments

Do not allow upper hip to fall behind upper hip throughout movement. See ROM Criteria and Spot Reduction Myth.

Muscles

Target

  • Hip Abductors (listed below)

Synergists

Stabilizers

  • Hip Abductors (opposite)

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