This video shows a hip exercise which combines hip rotation and abduction.

 

 


In case you cannot see the video, here is a still sequence -

hip external rotation and abduction

The hip external rotation exercise helps to strengthen your hip muscles.

Lie on your side with your head supported by your hand and your elbow on the pillow.

hip external rotation and abduction

Lift the top leg so that the feet are a handsbreadth apart.

hip external rotation and abduction

Maintain the feet in this position while you roll the top knee outwards, opening the space between the knees.

hip external rotation and abduction

Relax back into the starting position, keeping the feet apart and the knees apart. 

hip external rotation and abduction Repeat the external rotation from this abducted position...
hip external rotation and abduction ...5 times. Change sides and repeat the sequence another 5 times.

 

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