Lying Bent-Knee Hip Abduction

1. Begin by lying flat on your back on a comfortable surface. Keep your arms resting at your sides and your knees bent with your feet flat on the ground.

2. Engage your core by pulling your belly button towards your spine to maintain a neutral spine position throughout the exercise.

3. Keep your left foot planted, and actively press it into the ground for stability. Slowly lift your right knee out to the side without rotating your pelvis or lifting your left hip off the ground.

4. Open your right knee as far as you can while maintaining control and without causing any discomfort in your hip or lower back.

5. Hold the abducted position momentarily at the top of the movement, ensuring that you're engaging your outer hip muscles (abductors).

6. Gently lower your knee back to the starting position alongside your left knee.

7. Perform the desired number of repetitions and then repeat on the opposite side.

8. It's important to perform the exercise in a controlled manner, focusing on the quality of movement rather than speed or the number of repetitions. Ensure not to let your hip roll back as you lift your knee, and keep your movements smooth.

9. For beginners, start with a low number of repetitions (e.g., 8-10 reps) for 2-3 sets and increase as you get stronger.

Remember to breathe normally throughout the exercise, exhaling as you lift your knee and inhaling as you lower it back to the starting position. If you experience any pain or discomfort, stop the exercise immediately and consult with a professional if necessary.

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