Weighted Lying Hip Adduction

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Weighted Lying Hip Adduction

Instructions

Preparation

Sit on floor or mat with bar, weight plates loaded on one side. Sit on hip with knees bent and place bar on inside of shoe with weight plate beyond foot. Holding on to opposite end of bar, lie on side with weighted leg extended out straight and upper leg extended behind.

Execution

Raise weighted leg up off floor as high as possible while balanciong bar inside of foot and holding onto nearest side of bar. Return to floor and repeat. Repeat and continue with opposite leg.

Comments

See Spot Reduction Myth and ROM Criteria.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

Stabilizers

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