Banded Hip Shift

BANDED HIP SHIFT

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.

Structures involved:

• Hip Joint Capsule (femoroacetabular joint)

• Hip adductors:

  • Adductor Magnus

  • Adductor Brevis

  • Adductor Longus

  • Gracilis

  • Pectineus

Related conditions:

• Hip impingement

• Squat warm up

• Internal snapping hip syndrome

• Pes anserinus irritation

• Groin strain (late stage recovery)

• Adductor strain (late stage recovery)

Exercise videos