Weighted Lying Hip Adduction

Weighted Lying Hip Adduction


Utility: Auxiliary
Mechanics: Isolated
Force: Pull



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.


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.


See Spot Reduction Myth and ROM Criteria.

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