Toolbox Aid

May 11th, 2023 4:08 PM Mr. Q Categories: Stretching

Type:

Equipment:

Knees Up and Out is an exercise that targets the muscles of the inner thighs, also known as the adductors. It helps to improve hip mobility, flexibility, and strength in the inner thigh muscles. To perform this exercise, start by lying on your back with your knees bent and feet flat on the ground. Slowly let your knees fall open to the sides, allowing gravity to bring them as close to the ground as comfortable. Hold this position for a few seconds, feeling a stretch in the inner thigh area. Then, contract the inner thigh muscles to bring the knees back together and repeat the movement for several repetitions.

Proper form:

1. Stand with your feet shoulder-width apart and your hands on your hips.
2. Lift your right knee up and out to the side, keeping your foot flexed.
3. Hold your knee up and out for a few seconds, feeling the stretch in your right hip and thigh.
4. Lower your right leg back down to the floor.
5. Repeat the movement with your left leg.
6. Continue alternating between lifting your right knee up and out, then your left knee up and out, for 10-15 reps on each side.

To reduce the difficulty, you can hold onto a sturdy object for balance, such as a chair or wall.

To increase the difficulty, you can add ankle weights or hold a light weight in each hand.

Reps:

• Beginner: 10-15 reps on each side
• Intermediate: 15-20 reps on each side
• Advanced: 20-25 reps on each side

Estimated time for exercise: 5-10 minutes