Adduction and abduction of the leg in single-leg stance (left) ► adduction / abduction

Individual work

Fasten the elastic band knotted into a loop at ankle height on the wall bars (or e.g. on a tree). Stand upright on one leg sideways (90 degree angle) to the wall bars (to the tree), while the standing leg (right) is facing away from the wall bars (the tree). Step into the loop of the elastic band with the training leg (left), spread the leg sideways (move it over the standing leg) and then return to the starting position.

Attention:
Do not put your training leg down, keep your upper body upright (tense your stomach).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

Variant:
Perform the exercise without the aid of a wall bar (tree), fixing the elastic band in place with the help of the supporting leg.

1 elasticated rubber band
1 wall bar/tree