LB-HIP-AD·DUCTORS-X-VIDEOS


HIP AD·DUCTORS – EXERCISES


· Also see → Squats, Lunges etc.


INSTAGRAM VIDEOS


  1. AD-DUCTOR [P]REHAB – 1 . Kaitlyn – Physio
    1️⃣ Standing Ad-ductor Slide Out: one foot slide to side and return
    2️⃣ Side Lunge + Ad-duction: lead foot lunge to side; weight plate against inside foot of trail leg; pull to standing
    3️⃣ Kneeling on Slider: lateral pushes
  2. AD-DUCTOR [P]REHAB – 2 . Kaitlyn – Physio
    1️⃣ 1-Leg RDL – off leg to the side and elevated on a bench

    2️⃣ Side Lunge to Knee Lift: lunge to side; return lifting lunge leg to 90 degrees in front of body
    3️⃣ Side Walking Lunges 
  3. STANDING STRAIGHT LEG – HIP AD-DUCTOR . Harden – Chiro
    Standing 1-Leg Hip Ad-duction: place band above the knee → lower the band on the leg for added difficulty
  4. STANDING BENT KNEE – HIP AD-DUCTION . Harden – Chiro
    – 2nd exercise in video
    Standing 1-Leg Hip Ad-duction – Bent Knee: place band above the knee

YOUTUBE VIDEOS


  1. Wide Stance Squat – Sports Injury Clinic

  2. Isometrics to Range of Motion Exercises – See the 1st Exercise – Keeley – Physio
    (1) Half-Kneeling: press inside of knee into post or door frame; use a pad
    (2) Back-Lying: bend knees; squeeze ball between knees
    (3) 1-Leg Standing: banded ad-duction
    (4) Short Side-Plank Copenhagen: hip on floor; knees bent at 90 degrees
    (5) Long Side-Plank Copenhagen: hip off floor; legs straight
  3. Hip Ad-duction Isometrics. Physios
    – Supine Squeeze ball between the knees
  4. Band Hip Ad-duction. Physios
    – Single Leg; standing on box to allow foot to clear floor


  5. Standing Band Ad-duction– FTW
    – Supine single leg band adduction
  6. Seated Ad-ductor Machine – Life Fitness







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