Banded Hip Shift
Exercise Overview
The banded hip shift exercise is used to improve hip abduction and external rotation. Start by kneeling down on one leg have the target hip’s leg planted with the foot and knee pointed away from your midline. Loop a strong pullup assist band above your knee and loop it to a stable object behind you. Shift your pelvis in the same direction as the target hip’s foot and hold the end range position for up to 5 seconds before returning to the start position.
Muscles Involved
Hip Joint Capsule (femoroacetabular joint)Hip adductors:Adductor MagnusAdductor BrevisAdductor LongusGracilisPectineusSquat warm up
Related Conditions
Hip impingementInternal snapping hip syndromePes anserinus irritationGroin strain (late stage recovery)Adductor strain (late stage recovery)
