Supine Hip Abduction

oec:supine-hip-abduction

A supine rehabilitation and mobility exercise that strengthens the hip abductors by sliding or lifting the leg outward away from the midline.

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Also called: Lying Supine Hip Abduction, Supine Leg Abduction

How to do it

Lie flat on your back on a mat with both legs fully extended.
Rest your arms by your sides or place your hands on your pelvis to monitor hip stability.
Gently brace your abdominals to keep your lower back in a comfortable, neutral position.

Keeping your toes pointed toward the ceiling and your knee straight, slide or hover your working leg out to the side.
Move the leg as far outward as you comfortably can without allowing your pelvis to rock or rotate.
Pause briefly at the end range of abduction.
Smoothly return the leg to the starting position along the same path.

Exhale as you move your leg outward into abduction; inhale as you return to the center.

Rotating the working leg outward so the toes point away from the midline.: Keep the kneecap and toes facing directly toward the ceiling throughout the movement.
Tilting or hiking the pelvis on the working side.: Limit the range of motion to what you can perform while keeping both pelvic bones level against the floor.

Do not force range of motion if you experience sharp hip pinching or groin discomfort.

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