H1 | Hip Abduction Hitch

INSTRUCTION VIDEO

To help improve the dynamic abduction work of the gluteus medius and minimus in a single leg closed chain position. This is functional movement for improving walking and reducing the trendelenberg effect of an antalgic / lurching gait.

Instructions

Stand on one leg close to a pole or wall with the other leg slightly bent so its clear of the ground. Slowly let the lifted leg knee move downwards to your are tilting your pelvis down, then 'hitch'; your inside hip upwards as high as you can go without leaning outwards. Repeat this hip down then hip up action.

Special Notes
Try not to leaning into the wall or lurch away - you should be aiming to be upright as much as possible.

PROGRESSION LEVELS