Uploaded August 2014 | Updated September 2026, 3 hours ago
This video by The Cooper Institute, called "Seated Hip Abduction", shows how to perform proper hip abduction using a circle band. You can do this exercise anywhere by utilizing either office paper or paper plates to place under the feet.
• Preparation: Stand about 2 feet away from a wall and face the wall with the feet shoulder width apart, knees slightly bent. Hold medicine ball slightly away from chest with elbows bent.
• Movement: Extend arms to throw ball against the wall, then catch and repeat this action. This should be done very rapidly.
• Tips: Use a ball that is light enough to allow more than 18-20 repetitions within 15 seconds.
• Notes: Make sure the wall is sturdy enough to withstand a medicine ball being thrown against it. To modify, the person can kneel, as well as use a lighter ball. Remember to do as many repetitions as possible within 15 seconds.
To learn more go to cooperinstitute.org
This video by The Cooper Institute, called "Seated Hip Abduction", shows how to perform proper hip abduction using a circle band. You can do this exercise anywhere by utilizing either office paper or paper plates to place under the feet.
• Preparation: Stand about 2 feet away from a wall and face the wall with the feet shoulder width apart, knees slightly bent. Hold medicine ball slightly away from chest with elbows bent.
• Movement: Extend arms to throw ball against the wall, then catch and repeat this action. This should be done very rapidly.
• Tips: Use a ball that is light enough to allow more than 18-20 repetitions within 15 seconds.
• Notes: Make sure the wall is sturdy enough to withstand a medicine ball being thrown against it. To modify, the person can kneel, as well as use a lighter ball. Remember to do as many repetitions as possible within 15 seconds.
To learn more go to cooperinstitute.org
