Hip Adduction
May 10th, 2023 9:44 AM Mr. Q Categories: Body Weight
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
ExerciseEquipment:
*other*The hip adduction isometric exercise targets the muscles on the inside of your thighs, called the adductors. It involves contracting these muscles isometrically, without any movement.
Proper form:
- Sit on a sturdy bench or chair and place a small ball or pillow between your thighs.
- Keep your feet flat on the ground and your knees bent at a 90-degree angle.
- Squeeze the ball or pillow between your thighs and hold the contraction for a few seconds.
- Release and then repeat for the desired number of reps.
How to reduce difficulty: If you find the exercise too challenging, you can start with a softer ball or pillow. You can also reduce the amount of time you hold the contraction.
How to increase difficulty: To increase the difficulty of the exercise, you can use a harder ball or pillow or add resistance by placing a resistance band around your thighs.
Number of reps: Beginner: 8-10 reps, 3-5 second hold Intermediate: 10-12 reps, 5-7 second hold Advanced: 12-15 reps, 7-10 second hold
Estimated time for exercise: 1-2 minutes
Body Group:
LegsMuscle Group(s):
HipMuscles used:
Primary:
Hip AdductorsSecondary:
GlutesTertiary:
QuadricepsDifficulty:
BeginnerTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.