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Exercise name
(Method of stretch)
Description
(Technique cues) ProgressionMuscle group: Hip abductors
Muscles emphasized: Tensor fasciae latae and associated iliotibial band, gluteus medius, and gluteus minimus
Joint position: Hip adduction with slight hip flexionG. Side-lying hip abductor stretch
(Static)
Lie on your side with the top hip
extended, with the knee flexed
to about 90° and the bottom hip
flexed with the knee bent and ankle
just above the outside of the top
knee. Use the foot of the bottom
leg to press the top knee down
toward the floor until a stretch is
felt on the top hip or outer thigh.
(Focus on pulling the lateral iliac
crest of the upper leg up toward
the lateral rib cage and avoid
letting it tilt laterally downward
as the top knee is pressed
downward.)
Variation 1: Perform at the edge of
a table or bench with the top knee
straight and the top leg angled
off the table so that it can be
stretched below the tabletop.
Variation 2: Have a partner stabilize
the top hip with one hand and
gently adduct the top leg with
the other hand until a gentle to
moderate stretch is felt.- Bring the knee further down
toward the floor without allowing
the pelvis to laterally tilt.
Muscle group: Hip external rotators
Muscles emphasized: DOR
Joint position: Hip horizontal adductionH. Knee across body stretch
(Static)
Lie on your back with one leg
extended on the floor and the other
leg flexed at the hip and knee.
Place the opposite hand on the
bent knee and use it to pull the
knee across the body and slightly
up toward the opposite shoulder
until a stretch is felt on the side of
the buttocks.
(Focus on keeping the trunk stable
and avoid letting the pelvis, back,
or shoulders rotate off the floor as
the knee is pulled across the body.)
Variation 1: Move the knee up
slightly and then down slightly
before bringing it across the body
to focus on stretching different
components of the hip deep
outward rotators and to find an
angle with which the pinching
sensation in the hip that some
dancers experience can be
avoided.- Bring the knee further across
the body.
(continued)