Section 3 - Exercise Videos
Exercise #4 – Hip Abductors
Exercise #4 - Workout Summary
Muscles Used: Hip Abductors
Muscles Used: Hip Abductors
The video shown above demonstrates how to perform this exercise one time with the right leg and one time with the left.
The final hold position for the right leg is shown in Figure 1a below. This position is held for 10-15 seconds using between 70-80% of your maximum strength. The same is then performed with your left leg as shown in Figure 1b below.
Figure 1a. Final hold position with the right leg.
Figure 1b. Final hold position with the left leg.
Repeat this process two more times giving you a total of three 'reps' for the right leg and three 'reps' for the left leg as shown below:
Exercise #4
Training Schedule: The Progress Chart and Weekly Training Schedule located in Section 5 will guide you through all the exercises and allow you to chart your progress along the way.
Training Tips:
- To reduce the resistance for a given exercise, create a longer loop with your band, use bands with less resistance and/or position yourself closer to where the band is attached. Positioning yourself closer means the band will not be stretched as much thereby reducing the resistance.
- The final position for each exercise should be held for 10-15 seconds. The amount of effort you should be exerting during this time should be between 70-80% of your maximum strength.
- Perform approximately five minutes of light stretching before starting these exercises.