Hip abduction bent knee (Isometric hold)

Hip abduction bent knee (Isometric hold)

What you should feel?? When performed correctly, you will feel the muscles on the outer side of your hip and glutes working.


  • Laying on your side with your knees bent
  • Raise your hips off the ground and hold your body in a straight line
  • Ensure you stay steady and dont twist your hips
  • Ensure you are feeling the smaller glutes around the side of the hip that is closest to the ground
  • Continue holding for the agreed amount of time

Main muscles targeted:

  • Gluteus medius
  • Glutes

Main benefits:

This exercise will target the muscles that help with good hip control during walking, running and other activities on your legs. When you have sufficient strength in this area you will be protected against certain injuries and biomechanical issues that can lead to common pain problems. Having the knee bent is more controlled and usually a precursor to having the leg straight.