Description

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 prone position

Type: Bilateral Rest: 150s Equipment: Fitnessband kurz

Tutorial

1

Lie on your stomach and position a mini Theraband around your thighs. Legs are straight. Lift your legs off the floor by tensing your buttocks
2

Push your legs outwards forcefully until the maximum contraction is reached. Keep your legs straight. Exhale as you do so.
3

Slowly move your legs inwards in a controlled manner until they are 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.

Tip

Use the full range of motion! Move your legs outwards until the maximum contraction is reached. Position the band on your thighs, just above your knees.