Standing 3 Way Hip – Band At Knees, Abduction, Diagonal, Extension, Wall Supported
HOW: Place a band around your knees then stand up with all your weight bearing on one side. If balance is a challenge then move towards a stable surface or wall to give you additional support, keep the weight bearing leg closer to the wall. With the leg that is elevated off the floor, you are now going to move into 3 motions: the first is out to your side, then diagonally out, then directly behind you.
FEEL: You will feel the outer hip muscles, particularly the gluteals with this exercise.
COMPENSATION: Avoid moving your low back or trunk with this exercise. Attempt to keep everything stationary and attempt to isolate the motion from the hip.