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1. Hip Abductions on Cable Machine Starting Position:
• Set cable pulley on tower at lowest level toward floor.
• Begin by placing an ankle or foot strap into the cable pulley.
• Place the desired leg into the strap.
• Strapped leg should be farthest from the tower.
• Grip tower with the same side arm or another stable object with opposite side arm.
• Stand tall and straight up.
• Begin by raising the strapped leg sideways without bending at the trunk.
• Do not bend at the knees at all throughout movement (slight bend is ok).
• Keep head and trunk straight up throughout.
• Tendency will be to bend trunk to opposite side of leg being lifted.
• Keep toe point straight throughout.
• Stable leg should also be pointed and kept forward.
• Movement is complete once you cannot raise leg sideways any higher.
• Slowly control the weight being lowered.
• Stop just shy of the starting position and repeat desired repetitions.
• Do not bend at knee.
• Keep trunk and neck upright and in line..
• If weighted leg crosses in front of other leg in the starting position this is ok.
• Try pointing your toe inwards slightly if you cannot feel the contraction on the side of your hip.
• Also try raising leg slightly backwards to engage more hip activity.
Note: You don't have to stand on the platform as seen in the video.
• Begin by getting a band that is tight when placed around your thighs just above the knees.
• Thighs, knees, and lower legs should be bound together.
• Bend Knees at a 90 degree angle.
• Roll to side with upper body and head in a straight line.
• Slowly bring the top knee away from the bottom knee in an upward motion.
• Feet should not come apart, only pivoting off each other.
• If you cannot feel this is your thighs, try rolling your hips forward as tendency will be to.
roll them backward to make exercise easier.
• Try using all different kinds of level of resistance bands.
• Many will find you will need a light resistance when first trying this exercise.
3. Hip Abductions with Machine Starting Position:
• Begin by sitting in so that the adjustable arms are outside your legs.
• Place both legs together with knees bent approximately at 90 degrees.
• Adjust pads so they are firmly pressed against the outside of your thighs.
• Sit upright and tall.
• Place feet on feet platforms or cuffs.
• Slowly contract your outer thigh muscles.
• Your knees should move away from each other in an arching motion.
• Do not go through the motion too quickly or injury can occur.
• Stop and hold for a few seconds when you cannot go out further.
• Keep toes pointed in line with your knees.
• Slowly control the weight back down.
• Do not allow weight to slam back.
• Keep toes pointed in line with your knees.
• Stop just short of the starting position to keep tension on your outer thighs.
• Repeat the desired number of repetitions.
4. Side-Lying Hip Abductions
• Begin by laying on your side on a mat.
• Align your body in a straight line.
• Point your toes downward on the top leg.
• Slowly raise your leg straight up from the resting position.
• Keep your toe pointed toward the ground.
• You should feel tension in the side of your hip.
• Don’t bend at the knee.
• Movement is complete when you cannot raise your leg anymore.
• Slowly lower your leg down the same way it was raised.
• Keep toe pointed downward.
• Stop just shy of touching your resting leg.
• Repeat the desired amount of repetitions on that leg.
• Roll over to the other side and repeat.
• If you cannot feel this exercise working, try tilting your leg backward from the straight position slightly.
• Also try to work in front of a mirror to check your body is in a straight line.
5. The Fire Hydrant Starting Position:
• Begin by getting on all fours on a mat • Hands should be flat on the mat directly under the shoulders • Arms should not bend at all • Hips should be bent at a 90 degree angle • Knees should be bent at a 90 degree angle • Back should be flat and parallel with the mat • Toes should be pointed straight down and touching mat • Keep neck in line with back
• Slowly raise either leg out the side • Be sure to keep the 90 degree bend at the knee • Upper thigh should not go forward or backward, only out • The rest of the body is completely stationary • Don’t bend at the trunk when lifting leg • Stabilizing leg should not move
• Allow leg to slowly return back the starting position • Repeat the desired amount of repetitions on that leg • Perform exercise on other leg • Keep knee and hip at 90 degrees of flexion
• Try adding ankle weights for an added challenge • This is a great exercise if you have tight hips or a poor range of motion with your hips. Go as high as you can each rep, even if it’s only a few inches.
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