Enhancing Skills

Hip Adduction

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:

Exercise

Equipment:

*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:

  1. Sit on a sturdy bench or chair and place a small ball or pillow between your thighs.
  2. Keep your feet flat on the ground and your knees bent at a 90-degree angle.
  3. Squeeze the ball or pillow between your thighs and hold the contraction for a few seconds.
  4. 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:

Legs

Muscle Group(s):

Hip

Muscles used:

Primary:

Hip Adductors

Secondary:

Glutes

Tertiary:

Quadriceps

Difficulty:

Beginner

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.


Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Find stuff?

Post Calendar

March 2024
S M T W T F S
 12
3456789
10111213141516
17181920212223
24252627282930
31  

Categories