4 point kneeling hip abductions

Stability & Strength

This is an instructional video to correctly demonstrate 4 point kneeling hip abductions

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This exercise is a high level exercise to strengthen the Glutes
Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
In 4 point kneeling with your hands below your shoulders and your knees below your hips
Your spine should be straight and stay this way throughout the exercise
Extend one knee and hip so that you leg is behind you, extend your hip as far as you can without arching your lower back
Next slowly take the leg out to the side and turn your foot toes pointing into the direction of movement, try to keep the leg as high off the ground as you can
Once you are out to the side as far as you can go then place the foot down onto the floor and the reverse direction back to the start position.
Perform your full set this way and once completed then also perform this exercise the other way around
For strengthening you should perform 6-10 reps to fatigue
You should perform 3-5 sets with 3 minutes rests
This session can be done 2-3 times per week
For endurance you should perform 15-25 reps to fatigue
You should perform 3-5 sets with no more than 30 second rests
This session can be done 2-3 times per week

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