This resistance band exercise will strengthen and tone your abductor muscles. Resistance Band Hip Abduction abductor workout Repeat this exercise with your right leg before finishing. From this position, lift your left leg directly up into the air and hold for several seconds with your knee extended. With your right elbow bent and right hand placed on the back of your head for support, bend your left arm and place your hand flat on the ground. Attach an ankle weight to your left ankle and lie down on the ground on your right side. This exercise is designed to work your abductors as well as your ankles. Side Lying Hip Abduction abductor workout Repeat until fatigued and then repeat with your other leg. Move your right leg out and away from your body as far as you can go and hold for several seconds before returning to your original position. From here, stand up straight with your legs together and knees slightly bent. Start by attaching a wight cuff to your right ankle while standing on your left side. This exercise is designed to strengthen your gluteus minimus as well as your other abductor muscles. Standing Abduction Exercise with weight cuffs abductor workout Turn around and continue with opposite leg. Move leg to opposite side of low pulley by abduction hip. Stand on nearer foot and allow far leg to cross in front. Step out away from stack and grasp ballet bar. Stand in front of low pulley facing to one side. Although the gluteus medius is the main hip abductor muscle to move the leg outward in a sideways motion, the hip abductor muscle group also includes the psoas, piriformis and tensor fascia latae of the hips. Both the gluteus minimus and gluteus medius abduct the leg no matter whether your body is bent at the hip. The gluteus minimus, gluteus medius and gluteus maximus make up the muscle group known as the glutes.
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