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Hip Abduction/Extension with Sliders

Draftstrength75%intermediate⬤ limited evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
standing tall on the support leg, opposite foot resting on a slider directly beneath the hip, hand on the pelvis to monitor level hips
End
sliding foot pushed out into hip abduction and/or back into hip extension, then drawn back under control with the standing pelvis kept level
Range of Motion
hip abduction ~0–30° and/or hip extension ~0–20° from neutral, moved through the full arc with a deliberately slow eccentric return

How to Perform

Slider-based hip exercise combining abduction and extension with eccentric emphasis. Patient places foot on a slider and controls the sliding motion through hip abduction and/or extension arcs. The slider provides low-friction movement that emphasizes eccentric control during the return phase.

Watch on YouTube↗

Opens a YouTube search for “Hip Abduction/Extension with Sliders”

Equipment:sliders
Starting position: standing

Coaching Cues

  1. 1

    Quiet trunk, level pelvis — glutes control both directions

    (verbal)
  2. 2

    Slide the foot smoothly along the floor

    (verbal)
  3. 3

    Pull the slider back even slower than it went out

    (verbal)
  4. 4

    Standing hip stays level with hand placed on it

    (tactile)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×10-12 reps per side, 2-3x/week

EMG Activation Data

Slider-based movements emphasize eccentric gluteal control. Abduction component targets gluteus medius; extension component targets gluteus maximus.

Muscles Involved (7)

Primary Movers

Gluteus Maximus— Hip extension component during posterior slide
Gluteus Medius— Primary hip abductor — controls slide-out and eccentric return

Stabilizers

Quadriceps Femoris— Stance leg knee stability
Transversus Abdominis— Core stability during single-leg stance

Lengthened / Stretched

Adductor Group (Longus/Brevis/Magnus)— AUDIT: Abductors are the working muscle; the adductors are the passive antagonist lengthened through the abduction arc.

Synergists & Assistors

Tensor Fasciae LataeSynergist— Hip abduction synergist — monitor for over-dominance
Gluteus MinimusSynergist— Assists abduction alongside gluteus medius

Easier Variations ↓

1

Wall-Supported Slider

Hold onto a wall or counter for balance during the sliding motion. Reduces balance demand.

2

Towel Substitute

Use a towel on a smooth floor instead of sliders. Slightly more friction for easier control.

Harder Variations ↑

1

Slider Curtsy Lunge

Slide the foot diagonally behind the stance leg into a curtsy position. Adds rotational hip stability demand.

2

Dual Slider Squat

Both feet on sliders, slide out into wide squat and return. Bilateral eccentric adductor and abductor challenge.

Target Movements (2)

Hip AbductionHip Joint (Coxofemoral)
Hip ExtensionHip Joint (Coxofemoral)

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

WalkingStair Climbing

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Patellofemoral (Knee) PainrehabKnee OsteoarthritisrehabHip Osteoarthritisrehab

Research Notes

Slider exercises provide eccentric emphasis during the return phase. Low-friction surface allows smooth, controlled movement through full ROM. Useful for hip stability and gluteal strengthening with reduced impact.

Evidence Sources (2)