STANDING HIP ABDUCTION - RIGHT LEG
Maximize gluteal muscle activation through hip abduction movement with minimal perceived exertion, targeting both supporting and moving legs.
How to Perform
- Stand on left leg in chest-deep water with arms held at 45-degree abduction for balance.
- Maintain neutral standing position, avoiding external hip rotation.
- Abduct right leg out to the side as far as possible while keeping trunk still.
- Return leg to starting position in controlled manner.
- Complete 10 repetitions at 45 beats per minute cadence.
Key Execution Cues
Remember: Do not move trunk. Keep leg in neutral position, avoid rotating hip outward. Both supporting and moving legs have similar high gluteal activation. Breathe steadily.
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 (7.5%) with minimal intensity (1.1/10 when present). Much lower pain than same exercise on land. Stop if sharp pain develops.
Exercise Modifications
Make it Harder (Progressions)
Increase cadence to 50 bpm. Add ankle weights. Increase range of abduction. Add second set.
Make it Easier (Regressions)
Reduce range of motion. Slow cadence to 35 bpm. Use pool wall for additional support.