216
Exercise name
(Resistance)Description
(Technique cues) Progression
Muscle groups: Hip abductors and hip external rotators
Muscles emphasized: Gluteus medius, iliopsoas, and DOR
Joint movement: Hip abduction with external rotation
G. Side leg raise
(Ankle weight)Lie on your side with your back
against a wall and both hips
externally rotated, with the knees
extended and an ankle weight
on the top leg. Raise the top
leg, pause, and then lower to the
starting position.
(Focus on keeping the hips level in
the early range of the motion and
bringing the greater trochanter of
the femur back and down toward
the ischial tuberosity as the leg
is raised. In higher ranges, only
allow as much lateral tilt of the
pelvis as necessary and lift your
waist off the floor to help limit
the tilt. Maintain as much turnout
as possible as the leg lowers,
and keep the sacrum, midback,
and little toe of the gesture leg in
contact with the wall throughout
the exercise.)
Variation 1: Perform with both
legs parallel to emphasize the hip
abductors alone.
(Focus on keeping the pelvis level
initially by reaching the upper
iliac crest away toward your feet
while thinking of lifting the waist
off the floor by bringing the lower
iliac crest toward the lower ribs.
Emphasize movement of the femur
to achieve full hip abduction. Stop
at a range before marked lateral
tilt of the pelvis is necessary—
generally 45° to 60° abduction
when parallel.)
Variation 2: Perform with a band
looped above the knees in parallel
or turned out (figure 4.38B, p.
207).- Raise top leg higher while still
maintaining good form. - Increase the turnout achieved
and maintained. - Increase ankle weight.
TABLE 4.5 Selected Strength Exercises for the Hip (continued)