219
Exercise name
(Resistance)
Description
(Technique cues) ProgressionMuscle group: Hip adductors
Muscles emphasized: Hip adductors and lower DOR/ROM
Joint movement: Hip horizontal adduction with external rotationL. Wall “V”
(Ankle weights)
Lie supine with your buttocks
against a wall, with the legs turned
out and extended up toward the
ceiling and weight cuffs on the
ankles. Simultaneously bring both
legs away from each other and
toward the floor, pause, and then
bring the legs back together to the
starting position.
(Lower the legs in a very slow and
controlled manner, and attempt to
keep the little toes in contact with
the wall throughout the exercise.
Avoid hyperextending the knees.)
Variation 1: Perform with both legs
parallel.- Increase ankle weights.
- Bring legs further to the side.
Muscle group: Hip external rotators
Muscles emphasized: DOR
Joint movement: Hip external rotation with knee flexion maintainedM. Prone passé
(Reformer)
Lie prone crosswise to the long box
on the Reformer with the hands
on the floor and the knee just past
the edge of the box. Bend the
knee that is closest to the straps
to about 90°, and place the strap
around the foot. Start with the hip
slightly internally rotated, and then
slowly rotate from the hip to bring
the knee outward and the foot
toward the back of the extended
knee. Pause, and return to the
starting position.
(Emphasize rotating from the hip
with the leg moving as a unit, and
avoid letting the lower leg twist at
the knee. Maintain the knee at 90°
flexion, as well as a neutral pelvis
with both ASIS in contact with the
box.)
Variation 1: Perform prone on the
floor with a figure 8 loop of elastic
tubing around the ankle and foot
of the bent knee, with the other
end of the tubing secured directly
to the side that would oppose the
movement (figure 4.33A, p. 199).- Increase range of external
rotation while still maintaining a
neutral pelvis. - Increase springs.
- Shorten straps.
(continued)