Stretch - Lying Crossover

Recommendations: 1-2 Sets, 2-10 Reps, 10-20 Dur

Abductors Stretching Body Only Gym

Purpose: This exercise is a controlled, balanced inner hip exercise for abducting the hip.

Benefits: This is a good exercise for strengthening the muscles for raising the legs to the sides.

Lie face up on an exercise mat on the floor. Keep your legs straight. Cross your right leg over your body, attempting to touch the floor on the left side with your knee. Your workout partner kneels beside you, holding your shoulders and right knee down. This is the starting position. With your workout partner holding your right knee, try to raise your knee off the floor. Your partner will prevent you from raising your knee. Continue the raise for about 10-20 seconds. Breath normally. Slowly relax your muscles. Your partner gently pushes your knee towards the floor. Breathe normally. Repeat for the required number of repetitions. Lie face up on an exercise mat on the floor. Keep your legs straight. Cross your left leg over your body, attempting to touch the floor on the right side with your knee. Your workout partner kneels beside you, holding your shoulders and left knee down. This is the starting position. With your workout partner holding your left knee, try to raise your knee off the floor. Your partner will prevent you from raising your knee. Continue the raise for about 10-20 seconds. Breath normally. Slowly relax your muscles. Your partner gently pushes your knee towards the floor. Breathe normally. Repeat for the required number of repetitions.

There are four groups of muscles that cause movement in the hip joint. They include the gluteal group, the lateral rotator group, the adductor group, and the iliopsoas group. The prime group for hip adduction is, obviously, the adductor group, a group of muscles on the inner hip joint.