H1 | Hip Abduction in Flexion - Sidelying
| Targeted activation and strengthening for the piriformis with no resistance load, to target the abduction action of the muscle |
Demonstration and Instructions
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Lying on your side, have your knees so you are 90 degrees at the hip, and then you are 90 degrees at the knee. That's your starting point. So when you raise your leg off, you're not lifting just your knee. Your knee and your foot are going at the same time, so they've got to stay together. You can either let the whole weight go in between each rep, or you can lift it up as far as you can go without moving here and then coming down and tapping the ground. When you look at your knee, you should not be able to see your foot. That means I'm keeping in line my foot with my knee and I'm not rotated through the hip. Make sure your pelvis is not moving. You're only allowed to move at the hip joint. You should be feeling this in the top part of your buttock, where your abductors are. Keep your rep range nice and slow. |
