HIP
ABDUCTION - SIDELYING
CORRECT FORM
1) Lie on your
side with your bottom leg bent as shown. Align your upper leg so that
it is in line with your upper torso or just slightly behind it.
2) You can also
place your upper side hand on your pelvis to be sure that you do
not roll backward.
3) The motion
is kicking your leg up and down, lifting your leg away from your
body - upward. You should feel this entirely in your gluteal area.
| This
is an example of performing this exercise incorrectly - allowing
your pelvis to drift backward and your leg to come forward.
|
|
 |
It is important
to be sure that you keep your leg aligned with your torso or slightly
behind it to make sure you are using the correct muscles.
4) Perform this
exercise slowly and under control.
5) Inhale as
you lower the leg, exhale as you lift the leg.
MUSCLES
USED
SAFETY
CONSIDERATIONS/PRECAUTIONS
The primary purpose
of the hip abduction exercise is to train a naturally weak, very ignored,
but very important muscle: the gluteus
medius posterior.
The major
mistake people make with this exercise is letting the pelvis drift
back and the leg come forward. This takes the stress off of the
gluteals and onto the Tensor Fascia Lata (TFL). The TFL muscle
is naturally very strong and very tight in humans and if too strong
and tight, has been shown to contribute to patellar tracking problems
and knee pain.(1-3)
Be sure than to keep your leg aligned with your torso throughout the
entire range-of-motion of the hip abduction exercise.
EFFECTIVENESS
Performing
hip abduction in sidelying is more effective than on a machine, precisely
because you are able to activate the gluteal muscles more effectively.
If you closely examine the position your hip is in when performing
hip abduction on a machine, you will notice that the leg is bent forward
well in front of the body. You
can progress the weight by either having someone manually press
down against your thigh, or placing a cuff-weight around your thigh.
It is not recommended to place the cuff weight below your knee,
since that you create a mild knee strain.
HELPFUL
WITH TRAINING FOR
Football,
Basketball, Baseball, Hockey, Volleyball, Track and Field, Skiing,
Martial arts.
REFERENCES
1.
Puniello MS: Iliotibial band tightness and medial patellar glide in
patients with patellofemoral dysfunction. J Orthop Sports Phys Ther
1993 Mar;17(3):144-8.
2. Grelsamer RP, Klein JR: The biomechanics of the patellofemoral
joint. J Orthop Sports Phys Ther 1998 Nov;28(5):286-98.
3. Powers CM: Rehabilitation of patellofemoral joint disorders: a
critical review. JOSPT 1998 Nov;28(5):345-54. |
