Standing Hip Abduction
Hip
Phase 2
Sets
Reps
3
3
Week: 2-4
Standing Hip Abduction
Purpose: Strengthen the hip abductors (side hip) for pelvic stability during walking and single-leg activities.
Equipment: Chair/counter for balance; optional ankle band later.
How to do it:
1) Stand tall holding a chair lightly. Keep pelvis level.
2) Shift weight onto the standing leg.
3) Move the other leg out to the side without leaning your trunk.
4) Keep toes pointing forward and knee straight (or slightly soft).
5) Return slowly; avoid letting the leg snap back.
Dosage: 3 sets of 10 reps (or seconds/holds if that is how your therapist prescribed it). Rest 30–60 seconds between sets.
Progression:
- Add a resistance band around ankles.
- Increase the pause time at the end of the lift.
Comfort and safety:
Move slowly and stay in a comfortable range. A mild stretch or light muscle fatigue is okay; sharp pain is not.
Stop and contact your care team if you notice increasing swelling, redness, warmth, drainage, fever, or new/worsening numbness/tingling.
Follow any post-op precautions, lifting limits, and motion restrictions given by your surgeon or therapist.