Seated hip abduction with a theraband is a great exercise to strengthen the gluteus medius, the muscles on the side of your hips, and stabilise the pelvis. It’s commonly prescribed for improving hip stability, addressing knee pain, and enhancing lower limb control. This exercise is often used in rehabilitation settings for individuals with hip, knee, or lower back issues.
Instructions
- Sit upright on a chair or bench with your feet flat on the floor, hip-width apart.
- Wrap a theraband around both thighs, just above your knees. Make sure the band is secure but not too tight.
- Engage your core and keep your back straight throughout the movement.
- Press your knees outward against the resistance of the theraband, keeping your feet flat and your torso stable.
- Hold the end position briefly, feeling the muscles on the outside of your hips engage.
- Slowly bring your knees back to the starting position with control.
- Complete repetitions as prescribed by your physiotherapist.
Common Errors
- Allowing your torso to lean or shift sideways during the movement.
- Moving your feet off the floor or lifting your heels.
- Letting the theraband slide up or down the legs, affecting the resistance.
Progressions
- To make the exercise more challenging, you can:
- Use a stronger theraband with higher resistance.
- Perform the exercise while lifting one foot slightly off the ground to increase balance demands.
- Add a small pause (2-3 seconds) at the end of the outward movement.
Regressions
- To make the exercise easier, you can:
- Use a lighter resistance band or no band at all to start with.
- Perform the movement with smaller ranges of motion.
- Place a pillow or towel under your thighs to provide more support and stability.
All exercises are provided as an educational resource and should only be completed under the guidance of your physiotherapist.