Videos
Instructions
- Sit on the floor in a 90/90 shinbox position with one leg in front and the other behind.
- Place your hands lightly on the floor for support without leaning.
- Engage your core and lift the rear leg off the ground by abducting the hip.
- Hold briefly at the top, then lower the leg with control.
- Repeat for the desired number of repetitions, then switch sides.
Technical Tips
- Keep your torso upright and avoid shifting weight to the opposite side.
- Initiate the lift from the glute, not by swinging the leg.
- Avoid leaning back or twisting during the movement.
Breathing Tips
- Inhale before lifting the leg.
- Exhale during the hip abduction.
- Inhale again as you lower the leg with control.
Medical restrictions
- Hip impingement
- Severe lower back pain
- Recent hip or pelvic surgery
- Sciatica
Description
The Shinbox Hip Abduction is a highly effective bodyweight exercise designed to improve hip mobility, glute activation, and pelvic stability. Performed in a 90/90 seated position, this movement isolates the hip abductors by lifting the rear leg off the ground without compensatory torso movement. It is commonly used in mobility routines, functional training, and injury prevention programs due to its ability to strengthen underused gluteal muscles while simultaneously enhancing joint range of motion. Ideal for intermediate-level practitioners, the Shinbox Hip Abduction requires no equipment other than a mat, making it an accessible addition to both home and gym-based routines. This exercise supports better motor control around the hip complex, which is particularly beneficial for athletes, desk workers, and individuals with sedentary lifestyles. It is also widely applied in warm-up sequences and physical therapy contexts to prepare the hips for more demanding lower-body training. Incorporating Shinbox Hip Abduction into your routine helps correct muscular imbalances, reduces the risk of hip and lower back strain, and contributes to better alignment during squats, lunges, and other compound movements. When practiced consistently with attention to form, it serves as a foundational tool for improving both performance and joint health.
What muscles do Shinbox Hip Abductions work?
Shinbox Hip Abductions primarily target the glute muscles, especially the gluteus medius and hip abductors, helping improve hip strength and stability.
Is the Shinbox Hip Abduction good for hip mobility?
Yes, the Shinbox Hip Abduction is excellent for enhancing hip mobility and flexibility, particularly in the abductors and external rotators.
Can I do Shinbox Hip Abductions without equipment?
Absolutely, the Shinbox Hip Abduction is a bodyweight exercise that only requires a mat or soft surface for comfort.
Is the Shinbox Hip Abduction suitable for beginners?
While it is more appropriate for intermediate users due to coordination and mobility demands, beginners can perform a modified version with support.
How often should I include Shinbox Hip Abductions in my routine?
You can include Shinbox Hip Abductions 2–3 times per week, especially in warm-up or mobility-focused sessions to improve hip function and prevent injury.