This exercise is performed with a band and trains the abductors (muscles on the outside of the thigh) in isolation. You only need a short Theraband for this exercise and can do it at home or in the gym.
Exercise
Abduction
In side support
Type: Unilateral
Rest: 150s
Equipment: Fitnessband kurz
Tutorial
1
Get into side support and position a mini Theraband around your thighs. Legs are stretched.
2
Push your left leg forcefully upwards until the maximum contraction is reached. The leg remains extended. Exhale as you do so.
3
Slowly lower your left leg in a controlled manner until it is back in the starting position. Breathe in as you do so.
4
One repetition has now been completed. Repeat this process for the specified number of repetitions with your left side first and continue with your right side after a 60-second break.
Tip
Use the full range of motion! Bring your legs up until the maximum contraction is reached. Position the band on your thighs, just above your knees.
Muscle groups
Primary
Thigh (abductors)
Secondary
—
Tertiary
—
Equipment
Resistance band short
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