STANDING HIP ABDUCTION - LEFT LEG BEGINNER
Develop gluteal muscle strength through supported hip abduction with minimal perceived exertion, ideal for early rehabilitation.
How to Perform
- Stand on right leg in chest-deep water near pool wall, holding wall with one hand for continuous support.
- Maintain neutral standing position, avoiding external hip rotation.
- Abduct left leg out to the side with reduced range while keeping trunk still and using wall support.
- Return leg to starting position in controlled manner.
- Complete 10 repetitions at 35 beats per minute cadence (slower than original).
Key Execution Cues
Remember: Use wall support continuously. Do not move trunk. Keep leg neutral, avoid rotating hip outward. Start with small range of motion. Both supporting and moving legs benefit.
Safety & Precautions
Important: Avoid if acute hip injury or recent hip replacement. Use caution with severe hip osteoarthritis or labral tears.
Additional Safety Notes: Very low pain occurrence with wall support. Much lower pain than same exercise on land. Stop if sharp pain develops. Wall provides safety and confidence.
Exercise Modifications
Make it Harder (Progressions)
Gradually reduce wall contact. Increase abduction range slightly. Progress cadence toward 40 bpm. Advance to Level 3 version.
Make it Easier (Regressions)
Use wall for full support throughout. Further reduce range of abduction. Slow to 30 bpm. Reduce to 5-7 repetitions.