Sideline Hip Abduction
In this video, Dr. Brian Damhoff from Elite Performance Institute demonstrates the Sideline Hip Abduction with the exact cues that shut down TFL dominance and force the glute medius to do the heavy lifting.
🔥 Benefits of Sideline Hip Abduction (Anti-TFL Version):
- ✅ Strong emphasis on glute medius & minimus
- ✅ Slight internal rotation + slightly posterior leg path = TFL stays quiet
- ✅ Hand-on-hip feedback prevents pelvic rotation cheating
- ✅ Bottom knee bent, hips perfectly stacked
- ✅ Hold at top, brief reset at bottom—pure isometric burn
📝 Exercise Details:
Exercise: Sideline Hip Abduction (Glute-Med Focused)
Difficulty Level: Beginner to Intermediate
🛠️ What You’ll Need:
✔ Floor/mat
✔ Optional: ankle weight for progression
📅 When to Use This:
Perfect warm-up, finisher, or standalone drill in any hip-stability or glute-focused program.
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📢 DISCLAIMER: Always consult with a healthcare professional before beginning a new exercise routine. Perform at your own risk and stop if you experience pain.