Sidelying Hip Abduction скачать в хорошем качестве

Sidelying Hip Abduction

Starting Position Lie on your side with your legs stacked on top of each other. Bottom arm supports your head; top hand rests on the floor in front of you for balance. Both legs are bent slightly in front of you. Slightly draw the top leg back so it lines up with your body. Toes point forward or slightly down. Keep hips stacked — no rolling backward. Movement Keeping the top leg straight, lift it upward toward the ceiling. Lead with your heel, not your toes. Lift only as high as you can without rotating your pelvis. Pause briefly at the top. Slowly lower the leg back down with control. Repeat for the desired reps, then switch sides. Tempo Focus (Motor Control) 2–3 seconds up 1-second pause 3 seconds down Slow and controlled — no swinging. Coaching Cues Think: “Long leg, lift from the outer hip.” Keep hips stacked and steady. Small range is okay — quality over height. Feel the work in the side of the hip (glute med). Common Mistakes Turning the toes up toward the ceiling. Rolling the top hip backward. Lifting too high and losing alignment. Using momentum instead of control. Modifications Bend the bottom knee for extra stability. Perform smaller range of motion. Use no weight until control is solid. Progressions Add a mini band around the thighs. Add light ankle weights. Perform slow holds (3–5 seconds at top). Progress to standing hip abduction for more functional loading. Why This Is Good for Runners Strengthens glute med for pelvic stability Improves knee tracking Reduces hip drop during stance phase Supports injury prevention in overuse runners