Video: Standing hip abduction with resistance tubing
Edward R. Laskowski, M.D.: The standing hip abduction is an exercise you can do with resistance tubing to work the hip muscles. Specifically, the standing hip abduction targets the hip abductor muscles, which are located here, on the outside of the hips. This exercise helps promote strength and stability in the hip muscles when walking or running.
Nicole L. Campbell: To do the standing hip abduction exercise with resistance tubing, start by looping the tubing around one of your ankles. Then step on the tubing with the ball of your other foot. The closer you place your foot to the looped end of the tubing, the greater the resistance. Tighten your abdominal muscles and slowly move your entire leg outward, maintaining balance and alignment with the other leg. Then return to the starting position. You'll feel tension along the outer side of your leg and hip.
When you're doing the exercise, remember to maintain proper posture. This means that you're not leaning too far forward, too far backward or too far to either side. Keep your movements smooth and controlled, and remember to keep your abdominal muscles nice and tight. Hold on to a stationary object for balance if needed.
To make the exercise a bit more challenging, place your foot closer to the looped end of the tubing. This provides even greater resistance.
For most people, one set of 12 to 15 repetitions is adequate.
Remember, for best results, stand up nice and straight and keep your movements smooth and controlled.