Hip Adduction, Lying
| rating: | Ø 4.67 through 3 votes |
|---|---|
| rate it! | |
| required: | Nothing |
| optional: | Fitness Mat, Resistance Band, Weight Cuffs |
| level: | Easy |
| type: | Strength |
| Variations available (7) |
Starting Position
- lay sideways on the floor or a fitness mat
- place the lower arm below the head
- guide the upper leg back a bit and place the foot on the ground to stabilize the position
- rest the upper hand on the floor in front of your chest
Correct Execution
- lift the lower leg to the ceiling
- the rest of the body is inactive, otherwise you will lose the focus on the adductor
- the foot also does not move during the exercise
- afterwards, lower the leg and repeat this several times
- switch sides and do the same with the other leg
tip for the workout
- the adductor exercise becomes more effective, if you use weight cuffs or a resistance band
- you also can put a dumbbell on the lower thigh
- you need to put the trained thigh a bit more forward and balance your body weight on the bottom
- adhere the dumbbell during the exercise