Name of the exercise - Floor Hip Adduction.
Prime muscle - Adductor muscle group
Plan of movement - Frontal plane
Synergist (assisted muscles) - None
Stabilizer muscles - None
Movement - Hip adduction
Force - Pull
Mechanic type - Isolated
Execution
1) Lie on the side, leaning on the forearm with the leg on the floor extended, other leg bent with foot flat in front of opposite knee.
2) Raise the leg off the ground as high as possible. Maintain the position for 3-4 seconds and slowly return to the starting position (without relaxing completely on the floor).This is one repetition , Repeat with other leg.
Cautions / Guidelines -
Name of the exercise - Cable Adduction
Prime muscle - Adductor muscle group
Plan of movement - Frontal plane
Synergist (assisted muscles) - Pectineus ,Gracilis ,Gluteus Maximus (Lower Fibers)
Stabilizer muscles - Adductor muscle of opposite leg
Movement - Hip adduction
Force -Pull
Mechanic type-Isolated
Execution
1) Stand in front of low pulley facing to one side. Attach cable cuff to near ankle. Step out away from the stack with a wide stance and grasp ballet bar. Stand on far foot and allow near leg to be Pulled away from low pulley.
2) Move near leg just in front of far leg by adducting the hip. Slowly return to the starting position, this is one repetition. Turn around and continue with other leg.
Cautions / Guidelines -
| 