Abductor and Adductor Workout

Question 1

Glute Bridge Hip Abduction

Answer 1

• Bodyweight Compound
• Lie face up on the floor with knees bent and flat feet on the floor, arms placed by your sides
• Lift the hips off the floor by squeezing glutes until knees, hips and shoulders form a straight line, from her abduct the knees by pushing them outward
• Be sure to not hyperextend the back at the top, lower under control whilst keeping glutes engaged

Question 2

Seated Hip Abduction

Answer 2

• Fixedweight Isolate
• Place feet on foot plates and outside (lateral) of knees against pads
• Push legs outward as far as is comfortable
• Return to start position but do not allow weights to touch between repetitions, maintain an upright torso and neutral spine

Question 3

Total Hip Machine

Answer 3

• Fixed weight Isolate
• From a standing position, adjust the roller height to ensure it is placed on the lateral aspect of the mid thigh of one leg, with upright torso, grip handles with both hands
• With the leg that is pressed against the roller, push the leg outward as far as is comfortable for you
• Return to start position but do not allow weights to touch between repetitions, maintain an upright torso and your spine should be neutral

Question 4

Seated Hip Adduction

Answer 4

• Fixed Weight Isolate
• Place feet on foot plates and inside (medial) of knees against pads
• Starting in as wide a position as flexibility will allow, bring legs together
• Return to starting position under control, maintain an upright torso and neutral spine

Question 5

Sumo Sqaut

Answer 5

• Bodyweight Compound
• Set your feet approximately 6 inches outside of shoulder, toes should be facing a 45 degree angle, keep core braced and eyes looking forward
• Slowly bend at the knees and drop your hips to lower your body, keep your heel flat on the floor and ensure that your knees track in line with your toes (45 degrees)
• At the bottom of the movement and after a slight pause, strongly push back up to the starting position