Dance Anatomy & Kinesiology

218

Exercise name

(Resistance)

Description

(Technique cues) Progression

Muscle group: Hip adductors

Muscles emphasized: Hip adductors/stabilization

Joint movement: Hip adduction

J. Single leg pull

(Ankle weight)

Lie on one side with both legs

extended, the top leg up on the

seat of a chair and an ankle weight

on the lower leg. Raise the lower

leg up toward the top leg, pause,

and return to the starting position.

(Keep directly on the side of the

hip, and avoid rocking forward or

backward.)

Variation 1: Perform standing in

first position with surgical tubing or

a wall pulley providing resistance

from the side, in opposition to hip

adduction.

Variation 2: Perform lying on the

side or standing with the legs

turned out.

1. Increase weight.


2. Use a taller chair or support for
   the top leg.

Muscle groups: Hip adductors and hip external rotators

Muscles emphasized: Adductor magnus and DOR/ROM

Joint movement: Hip adduction with external rotation

K. Side leg pull

(Reformer)

Lie on your side with your head

toward the straps, one arm

between the shoulder rests, the

lower knee bent, and the other leg

overhead with the knee extended

and the back strap on the foot. Pull

the top leg down in line with the

middle of the footbar, pause, and

then return to the starting position.

(Focus on turning out and pulling

down with the back of the inner

thigh; avoid letting the leg move

forward; emphasize dropping the

greater trochanter down as the

leg raises back to its overhead

position.)

1. Increase springs.


2. Shorten straps.


3. Increase height to which the leg
   is raised.

TABLE 4.5 Selected Strength Exercises for the Hip (continued)