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Adductor
Gym
How To Perform Inner Thigh Machine
- Adjust the width of the pads attach to the inner thigh and sit on the machine.
- While breathing out, bring your legs inward.
- Breathe in and return to the initial position.
How To Perform Cable Hip Abduction
- Stand with one foot on the side of the cable machine and connect the cable to the other ankle.
- Raise the foot connected to the cable sideways as high as you possible to the side of your upper body.
- Feel the stimulation of the buttocks and slowly lower your leg.
How To Perform Dumbbell Lateral Lunge
- Stand with your feet hip-width apart and make sure your upper body is straight while holding a dumbbell in both hands.
- Step one leg out to the side and sit with your buttocks pushed back.
- Bring one leg to the center of your body and do the same with the other leg.
How To Perform Barbell Sumo Squat
- Spread your legs wide with your toes pointing outward
- Place the barbell behind your back and over your shoulders
- Sit with your hips back while keeping your core tension so that your upper body does not lean forward
- While maintaining the upper body position, press your feet off the ground and stand up
How To Perform Kettlebell Lateral Lunge
- Stand with your feet hip-width apart and make sure your upper body is straight while holding a kettlebell in both hands.
- Step one leg out to the side and sit with your buttocks pushed back.
- Bring one leg to the center of the body and do the same with the other leg.
Callisthenics
How To Perform Sumo Air Squat
- Stand with your feet wide apart with your toes facing out.
- Sit with your hips back while maintaining core muscle pressure.
- Push off the ground with your feet and return to the starting position.
How To Perform Lying Hip Abduction
- Lie on your side with one arm supporting your head and the other arm supporting your upper body.
- Align your upper body so that it is in line with your upper body while keeping your body centered.
- Slowly raise your upper leg while supporting your lower leg on the floor.
- Slowly lower the raised leg and return to position 2.
How To Perform Side Lying Clam
- Lie on your side with one arm supporting your head and the other supporting your upper body.
- Bend both knees forward and bring your legs together.
- Raise your upper knee while keeping your feet parts remain together.
- Hold the pose for about 2 seconds at the peak and return to the starting position.
How To Perform Weighted Lateral Lunge
- Stand with your feet hip-width apart and make sure your upper body is straight while holding a wight in both hands.
- Step one leg out to the side and sit with your buttocks pushed back.
- Bring one leg to the center of the body and do the same with the other leg.
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