F 65 Supine Hip Isolation Adduction EN

Laying flat on the back, activate both legs, balls of the feet pointing away from the upper torso.

Taking the right hand, placing it on top of the right hip and pressing down lightly but firmly.

As the shoulders draw down towards the hips, ball the left foot presses forward and lifts up in a circular motion.

Connecting the back of the left hand to the inside of the thigh or the knee or the shin, Depending on just how flexible the back of that hamstring is on that left leg, create an opposition now.

Press the hand to the inside of the leg, the leg to the inside of the hand.

With that opposition, we slowly start to release the left leg out to the left side, and we have to make sure that the right hip doesn’t come off the ground.

So that’s where the function of the left hand on top of the right hip pressing down comes into play.

We do not want to lose control of the position of the hip here.

So it’s important to note that you don’t have to open the leg so much and that you have to keep the opposition on all the time.

So that opposition meaning hand presses against the leg but that leg is pressing back up into the hand.

That’s what allows for the control of the movement to the side without necessarily having that hip come off the floor.

At the whole time that you’re actually engaged in this, that bottom right extended leg is completely active and that Distributed Activation along with the shoulders drawing down and this chin slightly tucking in, back of the neck elongating, it creates enough foundation and stability whereby this concept of Distributed Activation is keeping you quite stable.

To release now, as you lift the leg up, you’re continuing to resist the hand against it.

Once you come back up to center, release the hand and allow for the left leg to extend actively forward and down beside the other leg.