Exercise

Dosage

Abduction in sidelying

3 sets of 10 at a 10 RM resistance

 Unilateral hip abduction performed in sidelying with the use of ankle cuff weights

Abduction in standing

3 sets of 10 with moderate resistance band

 Unilateral hip abduction performed in standing with the use of resistance band

Standing wall isometric hip abduction

3 sets of 10 with 5 second holds

 Performed in unipedal stance with the opposite limb in 90 degrees of hip and knee flexion. Exercises will be done for both limbs.

Adduction in sidelying

3 sets of 10 at a 10 RM resistance

 Unilateral hip adduction performed in sidelying with the use of ankle cuff weights if possible

Abduction in standing

3 sets of 10 with moderate resistance band

 Unilateral hip abduction performed in standing with the use of resistance band

Towel squeezes

3 sets of 10 with 5 second holds

 Bilateral isometric hip adduction against a rolled-up towel in sitting