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Instructions:

  • Begin by lying on your back (supine) with your knees bent and feet flat on the ground, about hip-width apart.
  • Place a looped theraband just above your knees to add resistance.
  • Keep your pelvis neutral and your core gently engaged to prevent any excessive arching of the lower back.
  • Keeping one leg still, slowly move the other knee outward, creating tension in the theraband. Your foot should remain flat on the ground as the knee moves.
  • Stop once you feel the contraction in your outer hip or glute and avoid letting your pelvis roll or tilt.
  • Slowly return your moving leg to the starting position in a controlled manner.
  • Repeat the movement on the same leg or alternate sides, depending on your physiotherapist’s recommendation.
  • Complete repetitions as prescribed by your physiotherapist.