What This Exercise Does
The hip abductors, particularly the gluteus medius, play a critical role in knee stability. Weakness in these muscles contributes to knee valgus (inward collapse), which is a primary mechanism of ACL injury.
- Strengthens gluteus medius: The primary hip abductor muscle
- Improves frontal plane stability: Prevents knee valgus during movement
- Enhances single-leg stance: Critical for walking and running
- Protects the ACL: Reduces forces that stress the reconstructed ligament
Step-by-Step Instructions
Stand with Support
Stand next to a wall or sturdy surface with your surgical leg on the outside. Hold the support for balance.
Keep Posture Tall
Stand up straight with your core engaged. Don't lean to the side as you lift your leg.
Lift Leg Out to the Side
Keeping your leg straight and toes pointing forward, lift your surgical leg out to the side about 30-45 degrees. Lead with your heel, not your toes.
Pro Tip
If you feel the work in your hip flexor (front of hip) instead of your outer hip, you're lifting too far forward. Keep the movement strictly to the side.
Hold and Lower
Hold at the top for 2 seconds, then slowly lower back to the starting position. Control the movement both up and down.
Repeat and Switch
Complete 10-15 repetitions, then perform on the other leg. Hip strength should be maintained bilaterally.