Abduction and adduction of a leg in supine position (left)

Individual work

Lie on your back, one leg (left) raised off the floor (pointing diagonally upwards in front), the other leg (right) lying flat on the floor or bent with the foot flat on the floor. Place your arms flat on the floor at your sides or place your hands under your buttocks. Spread the raised leg apart and return to the starting position. The greater the flexibility, the more vertical the leg can be brought into the raised position.

Attention:
Keep your (lower) back in constant contact with the floor (no hollow back, consciously tense your abdomen), do not put your leg down.

Lighten:
Just hold the position (leg extended slightly off the floor); smaller range of motion.

Harden:
Additional weight for the leg.

Variant I:
Execute circular movements with the free leg.
Variant II:
Move the leg up and down.

1 weight cuff ► Make the exercise more difficult (additional weight)