Hip abductor/gluteal strengthening exercise options
Quickly navigate to specific exercises by clicking the links found along the left side of the screen.
Exercise HA1. Side leg raises in standing
Starting position
Use the back of a chair or a wall to provide support.
Keep your back straight and facing forward.
Don’t twist as this will mean the wrong muscles are being exercised.
Loop your elastic band around your ankles
Exercise
Keep your back straight. Try not to tilt to the side.
Keep your knee straight and your toes pointing forward.
Lift your arthritis leg out a small way to the side, leading with the heel.
Hold for 5 seconds and then lower slowly.
“Slowly out, hold, 2, 3, 4, 5, slowly in”.
Variation:
1. Change elastic band colour.
2. Add another 5 sec hold half way.
Exercise HA2. Crab walking
Starting position
Place a loop of elastic band around your thighs/knee level (easier) or around your ankles (harder) so that there is tension when legs are separated 10cm. Slightly bend both knees.
For safety, you should stand facing a table, a kitchen bench or a wall which you can reach if you lose balance
Exercise
Step sideways against the pull of the elastic band.
Do not twist or turn your body or legs. Your feet must point forwards while you are stepping sideways.
Concentrate on keeping your knee positioned over your foot throughout.
Take 3 steps to the left. Then take 3 steps to the right to return to the start.
Variation:
Change elastic band colour.
Exercise HA3. Wall push
Starting position
Stand sideways to a wall with your non-arthritis leg against the wall.
Exercise
Lift the non-arthritis leg just off the floor so that hip, thigh and knee are touching the wall.
Push your non-arthritis leg into the wall and hold for 20 seconds. Return your foot to the floor and rest for a few seconds.
“Push, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, relax”.
Variation:
1. Hold a weight in your hand
2. Increase the hold time
Exercise HA4. Wall push with deeper knee bending
Starting position
Stand sideways to a wall with non-arthritis leg against the wall.
Exercise
Lift the non-arthritis leg just off the floor so that hip, thigh and knee are touching the wall.
Push your non-arthritis leg into the wall.
While continuing to push into the wall, slowly bend your arthritis knee to a maximum of 45°.
Straighten your knee and return your foot to the floor and rest for a few seconds.
Concentrate on keeping your knee positioned over your foot throughout.
