Section 3 - Exercise Videos

Exercise #4 - Hip Abductors


Exercise #4 - Workout Summary
Muscles Used: Hip Abductors

The video shown above demonstrates how to perform this exercise one time with the right leg and one time with the left.

The final holding position for the left leg is shown in Figure 4a below. This position is held for 10-15 seconds using between 70-80% of your maximum strength. The same is then performed with your right leg as shown in Figure 4b below.

kf 4a

Figure 4a. Final hold position with the left leg.

kf 4b

Figure 4b. Final hold position with the right leg.
Repeat this process two more times giving you a total of three 'reps' for the right leg and three 'reps' for the left leg as shown below:
Exercise #4
Training Schedule: The Progress Chart and Weekly Training Schedule located in Section 5 will guide you through all the exercises and allow you to chart your progress along the way.
Training Tips:
  1. To reduce the resistance for a given exercise, create a longer loop with your band, use bands with less resistance and/or position yourself closer to where the band is attached. Positioning yourself closer means the band will not be stretched as much thereby reducing the resistance.
  2. The final position for each exercise should be held for 10-15 seconds. The amount of effort you should be exerting during this time should be between 70-80% of your maximum strength.
  3. Perform approximately five minutes of light stretching before starting these exercises.

Previous: Exercise #3
Next: Exercise #5