HIP AD·DUCTORS – EXERCISES
· Also see → Squats, Lunges etc.
INSTAGRAM VIDEOS
- 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
- 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 - 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 - 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
- Wide Stance Squat – Sports Injury Clinic
- 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 - Hip Ad-duction Isometrics. Physios
– Supine Squeeze ball between the knees - Band Hip Ad-duction. Physios
– Single Leg; standing on box to allow foot to clear floor
- Standing Band Ad-duction– FTW
– Supine single leg band adduction - Seated Ad-ductor Machine – Life Fitness