Hip Abduction (Hands and Knees) Exercise


The Hip Abduction (Hands and Knees) Exercise will work your hips and your glutes.

This movement is a transverse abduction of the hip – moving the thigh outwards with the hip bent.

The Hip Abduction (Hands and Knees) Exercise forms part of the Golf Injury Prevention series of innovative and dynamic exercises that will help to protect you from pain and injury by building strength and stability around your most vulnerable areas, while improving mobility, balance and joint function.


  • Start on your hands and knees, with your abdominal muscles engaged and your shoulders pressed away from you.
  • Keeping your knee bent, lift your left leg to the side and slightly back.
  • Return to the starting position and repeat, completing the desired number of repetitions with your left leg before switching to your right.

Keep your torso solid and your abdominal muscles engaged throughout this movement.

You should feel it working your glutes.


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