Standing Hip Abduction (Bent Knee)
The standing hip abduction with the working knee bent and the foot behind; the short lever makes it easier to keep the torso still.
How to do it
Setup
Standing side-on to a pole or rack, a hand on it, the working knee bent so the foot is behind you.
Steps
- Lift the bent knee out to the side.
- Pause with the thigh angled out and the torso upright.
- Lower the knee slowly; switch sides after the set.
Common mistakes
Leaning away to lift the knee higher: the torso stays vertical. Knee drifting forward: it moves straight out to the side. Hip hitching up on the working side: the pelvis stays level.
Breathing
Exhale lifting, inhale lowering.
