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HIPS
SEATED HIP FLEX-
Sit on bench or chair, place one foot flat on the floor causing a 90° bend in the knee, straighten other leg. With pointed toe and heel slightly off the floor. Pull leg up slowly keeping it straight and maintaining a straight back. Hold and slowly lower leg to original position. To add resistance, flex foot.
TARGET MUSCLES: ILIOPSOAS, RECTUS FEMORIS
MACHINE STANDING HIP FLEX-
Stand with pad above the knee, and grasp handles lightly. Begin pulling leg forward and up slowly, keeping back straight. Bend the knee and pull up until the thigh is parallel to the floor. Hold and slowly lower leg back to original position. Repeat other side.
TARGET MUSCLES: ILIOPSOAS, RECTUS FEMORIS
MACHINE STANDING HIP EXTENSION-
Stand with pad under the knee, and grasp handles lightly. Begin pushing leg down and back, keeping back straight. Straighten the knee, but do not lock the leg. Hold and slowly raise leg back to original position. Repeat other side.
TARGET MUSCLES: GLUTEUS MAXIMUS, BICEPS FEMORIS, SEMIMEMBRANOSIS, SEMITENDONOSIS
45° HIP EXTENSION-
Adjust pad so that it is above knee and top of pad is below hip joint. Stand on platform with legs straight. Maintain a slight bend in the knees, cross arms over chest, and relax glutes and hamstrings. Lower upper body while maintaining flat back to be parallel to the floor. Pull upper body to original position.
TARGET MUSCLES: GLUTEUS MAXIMUS, BICEPS FEMORIS, SEMIMEMBRANOSIS, SEMITENDONOSIS
MACHINE SEATED HIP ADDUCTION-
Sit down with back and buttocks firmly against pad. Place feet flat on rungs with legs parallel to the floor at a 90° angle. Begin with legs 45° apart and the weight suspended just off the stack. Pull legs together slowly, continue to pull legs together as far as possible. Hold and slowly bring legs back to original position.
TARGET MUSCLES: ADDUCTOR MAGNUS, ADDUCTOR LONGUS, ADDUCTOR BREVIS, PECTINEUS, GRACILIS
RESISTA-BALL LEG ADDUCTION-
Sit in chair, with back straight slightly away from chair back. Place RESISTA-BALL in between knees. Squeeze for 10 seconds and release, hold ball for stability. Repeat.
TARGET MUSCLES: ADDUCTOR MAGNUS, ADDUCTOR LONGUS, ADDUCTOR BREVIS, PECTINEUS, GRACILIS
THERABAND LEG ADDUCTION-
Secure band low on immovable object. Place inner ankle in band and steady yourself. Slowly pull leg towards body and back to starting position with knees bent. Engage abdominal and gluteals to maintain alignment.
TARGET MUSCLES: ADDUCTOR MAGNUS, ADDUCTOR LONGUS, ADDUCTOR BREVIS, PECTINEUS, GRACILIS
MACHINE STANDING HIP ADDUCTION-
Stand facing the machine with hip joint aligned with the axis. Adjust pad above knee. Lightly grasp bars. Start with the inside leg out at about 45° angle from the body with a straight leg and foot pointed straight ahead. Pull the leg in slowly until thighs are together or as close as possible. Hold then slowly return leg to original position.
TARGET MUSCLES: ADDUCTOR MAGNUS, ADDUCTOR LONGUS, ADDUCTOR BREVIS, PECTINEUS, GRACILIS
MACHINE SEATED HIP ABDUCTION-
Sit down with back and buttocks firmly against pad. Place feet flat on rungs with legs parallel to the floor at a 90° angle. Begin with legs close together and the weight suspended just off the stack. Pull legs slowly apart keeping feet straight ahead and relaxed. Hold then slowly return leg to original position.
TARGET MUSCLES: TENSOR FASCIAE LATAE, GLUTEUS MEDIUS, GLUTEUS MINIMUS
THERABAND HIP ABDUCTION-
Secure band low on immovable object. Place outer ankle in band and steady yourself. Slowly pull leg away from body and back to starting position with knees bent. Engage abdominal and gluteals to maintain alignment.
TARGET MUSCLES: GLUTEUS MEDIUS, GLUTEUS MINIMUS, TENSOR FASCIAE LATAE
MACHINE STANDING HIP ABDUCTION-
Stand facing the machine with hip joint aligned with the axis. Adjust pad above knee. Lightly grasp bars. Start with the movement leg straight and slightly in front of the stationary leg, foot pointed slightly in and weight just off the stack. Push the leg out about 45° angle. Hold then slowly return leg to original position.
TARGET MUSCLES: GLUTEUS MEDIUS, GLUTEUS MINIMUS, TENSOR FASCIAE LATAE
TUBING HIP INTERNAL ROTATION-
Sit down on bench and spread legs about 45°. Place one leg up on a pad or towel so that it can freely rotate from side to side without foot scraping the ground. Wrap the tubing around the foot or just above the ankle. Pull the lower leg out across the front of body to 20° or 30° of internal rotation without moving the leg. Hold and slowly bring the leg back to its original position.
TARGET MUSCLES: GLUTEUS MEDIUS, GLUTEUS MINIMUS, TENSOR FASCIAE LATAE
TUBING HIP EXTERNAL ROTATION-
Sit down on bench and spread legs about 45°. Place one leg up on a pad or towel so that it can freely rotate from side to side without foot scraping the ground. Wrap the tubing around the foot or just above the ankle. Pull the lower leg out across the front of body to 20° or 30° of external rotation without moving the leg. Hold and slowly bring the leg back to its original position.
TARGET MUSCLES: GLUTEUS MAXIMUS, PIRIFORMIS, OBTURATORS, GEMELLI
SAFETY TIPS:
· DO NOT lock your knees.
· DO NOT arch your back.
· DO NOT lean forward.
· KEEP your movements slow and controlled.
· KEEP your abdominals tight to support your back.
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