If this doesn’t work try to increase the number of reps for a burn but do them slow and controlled. Focus on the muscle connection and do the movements slowly. If you are doing the second exercise I mentioned (clam one) above, have you tried to do it with a band? You can also do a 3 second hold when you open and when you bring your leg down don’t let it touch your resting leg.try to keep the tension going. The purpose of this study was to establish the effects of different hip rotations during isometric side-lying hip abduction (SHA) in subjects with gluteus. It’ll also help to do it on a bench because your range of motion will be bigger. Side Lying Hip Abduction - Hess Physical Therapy - conveniently located for Allison Park, Bethel Park, McKees Rocks and Pittsburgh call us today at (412). Your hips and shoulder should be aligned vertically to the. Keep your lower arm bent and positioned under your head for support while the upper arm rests upon your upper hip. If you are doing the side leg lifts, have you tried to use ankle weights or a plate on the side of your glutes? Also the movement should be slow and controlled and focused on the squeeze at the top. Starting Position: Lie on your side on a mat/floor with your legs extended, feet together in neutral position pointing away from your body (at 90 degrees to your shinbone). Hip Abduction (Cable) The cable machine can be a powerful tool in developing the hip abductors. b) Squeeze your gluteus medius and return to the starting position.

How are you doing the exercise? Are you keep your body straight and parallel to the floor and then lifting your leg straight up or are you on your side with legs bent and while keeping feet together bringing one leg up as if opening a clam? People use the same name for both so just wondering which one you are doing. Action: a) Keeping your leg bent, lift one leg out to the side, stopping at hip-height. Use a really light resistance band and play with the paceĮven with all these hot tips I've found, I STILL feel it in my quads and even the bottom leg sometimes, too! Or other times, I won't realize I've done it properly until I'm done and my hips are like HELLO. Put my arm way out in front of me to help me balance and stay stable Even thinking about going 'up and to the back' is better than 'up and to the front' Really make sure that top leg is moving straight up and down and not drifting forwards at all. Like if there was a laser shooting out of my top hip bone, it would hit the floor 6 feet in front of me. Try to avoid wobbling my pelvis at all by tightening my coreĮver so slightly think about tilting the top hip forward toward the floor. I've seen recommendations to lay against a wall or sofa, but I usually just line up off my mat. Really make sure my whole body is straight. Play with keeping my upper foot flexed versus toes pointed through the motion Here's some stuff that helps me, but tbh it's different almost every time for me what works and doesn't work: I was just doing these earlier and had to work at it to feel them in the right place. AliMed Side-Lying Hip Abductor keeps knees bent at 90 and abducted to externally rotate the hip. I feel burn on the outside of my leg > keep leg and knee completely straight and foot pointing down towards the ground.Yeah I feel you.

Repeat this movement for the duration of the set and then switch legs. Lift your top leg as high as possible and then lower it back down.

Turn foot with foot pointing down to ground Lie on your side with both legs extended.Lift your leg and slide your heel up and down on the wall with your foot pointing slightly downwards and maintaining pressure against the wall with your heel. Lie on your side with your body and leg pushed back against the wall. You can often achieve a better activation by sliding your leg up against a wall while lying on your side

This often causes unwanted muscle activation in the side of the leg. This technique allows for a more stable movement with a greater focus on the GMed.Ĭommonly this exercise is done with the person lying on their side and lifting their leg up. Great exercise for working your Gluteus Medius ( GMed/side glute)

Lying hip abduction