Hip Adduction Using Resistance Band and Post
Differentiation: Mechanics
This variation of a hip exercise is unique. Here is how: you attach a resistance band between a post and onto your ankle using an ankle cuff. As you pull the band farther and make it longer by pulling your working leg toward your non working leg, the amount of resistance | your hips experience feel increases. | You work only one leg at a time. Working individual sides allows you to focus on each inner quadricep individually, maximizing the endurance of each inner quadricep.
Starting Position
To get into starting position, do this...
1) Locate a post.
2) Obtain elastic exercise bands (the kind without handles).
3) Obtain an ankle cuff.
4) Wrap the band around the post.
5) Wrap the ankle cuff around one ankle.
6) Attach the band to the ankle cuff.
7) Stand with your side facing with the post about four feet to your right
8) Clip the band around your ankle farthest from the cable.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) With your body weight on your left ankle, allow the cuffed right leg to relax and move toward the post.
3) Exhale as you pull your cuffed right foot toward your left...
4) ...until your foot is in front of the left.
5) This is the ending position.
6) Squeeze and hold for a count of two seconds.
7) Then, inhale as you again allow the right foot to retract toward the post.
8) Repeat reps for a full set using that leg.
9) When all reps are finished, switch the ankle cuff to your left foot, turn around. Then, perform the same number of reps using your other leg.
Proper Form
Pay special attention to following proper form by...
Keep your leg straight when moving your leg back and forth, to properly target your adducters.
Don't swing your body in an effort to lift the weight without losing balance. Compromising the form of your body too much can result in falling over or injury.
Gear Advice
To perform this exercise, you will need resistance bands. If your gym does not offer resistance bands or you do not want to use the dirty pads at your gym or if you want to perform this exercise at home, we have listed a link below to SKLZ brand Power Strapz - a Portable Weight Suspension Training System - which you can order from Amazon dot com. You take these with you to the gym or you can perform this exercise at home..
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| SPRI ES502R Xertube Resistance Band with Door Attachment and Exercise Charts | $9.84 |
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