Knee valgus refers to when the knees cave inward, giving a “knock-kneed” appearance.

Using the wrong muscles can lead to pain, poor performance, and difficulty with certain movements. Leg abduction exercises can be performed at home without equipment, although a yoga mat is handy. Standing up tall holding onto a sturdy object like a chair or resting your hands on a wall. Natasha is a licensed occupational therapist and wellness coach and has been working with clients of all ages and fitness levels for the past 10 years. The lateral shuffle is another abduction exercise that targets the muscles of the hips, thighs and buttocks.
Raise one leg up and lift it out, laterally away from your body. A 2011 study looked at the effectiveness of a hip abductor strengthening program among 25 participants, 15 of whom had PFPS. The glutes are the area of focus for lower-body hip abduction workouts. The hip abductor muscles include the gluteus medius, gluteus minimus, and tensor fasciae latae (TFL). We'll discuss the pros and cons of sleeping after exercise. Abduction workouts involve moving a targeted area of the body in a lateral direction away from the mid-line of your body. Watch the seated resistance band abduction video, learn how to do the seated resistance band abduction, and then be sure and browse through the seated resistance band abduction workouts on our workout plans page! But is it real? Our website services, content, and products are for informational purposes only. She’s an avid blogger and freelance writer and enjoys spending time at the beach, working out, taking her dog on hikes, and playing with her family. This can make your body resort to using other muscles not meant for those tasks. Last medically reviewed on January 8, 2019, Experiencing lower back pain? Sometimes, all you need are some simple exercises for your lower back. Hip abduction exercises can benefit men and women of all ages, especially athletes.

The deltoids of your outer shoulder and upper arm are mainly targeted during upper body abduction workouts.

The hip abductors are important and often forgotten muscles that contribute to our ability to stand, walk, and rotate our legs with ease. Avoid leaning from one side to the other during the movement. Is It Normal to Take a Nap After a Workout? Bend your top knee to a 90-degree angle and then bring the leg forward so your hip is also at a 90-degree angle. Thank you for signing up. It’s not clear whether hip abduction weakness is a cause or a result of knee problems. Should You Hire a Virtual/Online Fitness Coach? PFPS can cause pain behind the kneecap when you sit for long periods or when going down stairs.


Start this exercise in a squat position with your knees slightly wider than shoulder-width apart and your knees turned outward at a 45-degree angle.

Keep your left foot flat on the ground as you step out with your right foot and tap your toe about six inches out from your starting position. While keeping your shoulders in a fixed position and your elbows bent at a 10-degree angle, raise your extended arms out to your sides until both of your arms are aligned with your shoulders.


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