How to perform it
- Position yourself on all fours on the mat, with your hands directly below your shoulders and your knees below your hips.
- Keep your spine neutral, abs engaged, and gaze directed toward the floor.
- Keep one knee supported on the floor and bend the other knee to approximately 90 degrees.
- Raise the working leg out to the side with control without excessively rotating your hips.
- Lift through a comfortable range of motion while focusing the effort on the side of the glute.
- Keep your torso stable throughout the movement, avoiding compensation through the lower back or shoulders.
- Slowly return to the starting position, bringing the knee back with control without striking the floor.
- Exhale as you raise the leg and inhale as you return.
What you should feel
Greater activation of the glutes, especially along the side of the hip. The effort should remain controlled with the core assisting with stabilization, without pain in the lower back, hip, or knees.
Groups mentioned in the description
Exercise questions
Position yourself on all fours on the mat, with your hands directly below your shoulders and your knees below your hips. Keep your spine neutral, abs engaged, and gaze directed toward the floor. Keep one knee supported on the floor and bend the other knee to approximately 90 degrees. Raise the working leg out to the side with control without excessively rotating your hips. Lift through a comfortable range of motion while focusing the effort on the side of the glute. Keep your torso stable throughout the movement, avoiding compensation through the lower back or shoulders. Slowly return to the starting position, bringing the knee back with control without striking the floor. Exhale as you raise the leg and inhale as you return.
Quadruped hip abduction that works the glutes while avoiding excessive rotation of the torso.
Greater activation of the glutes, especially along the side of the hip. The effort should remain controlled with the core assisting with stabilization, without pain in the lower back, hip, or knees.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.