The hip abduction slider exercise targets the outer hip muscles—particularly the gluteus medius—to improve lateral stability and control. Using a slider increases the challenge to balance and coordination, making it effective for hip, knee, and lower back rehab. It’s commonly used to enhance single-leg stability in runners, reduce knee valgus, and support return-to-sport programs.
- Standing on the target limb, bend the knee as you slide the opposing leg out to the side.
- Keep the knee of the sliding leg straight and maintain a firm contact with the ground the entire time.
- Ensure that on the return, you imagine zipping the legs together.