Main Muscles Affected
- Legs
Exercise Difficulty
Easy
Performing the hip adduction on one side resting on the step with anklet:
- Place a mat on the step, sit on it and slip the anklet into your right ankle
- Lie on your side where you placed the anklet, then on your right side
- Keep your head resting comfortably on the step while your thighs remain completely out of the step
- Keep the upper leg in a comfortable position and make sure that it does not obstruct the raising movement of the lower leg
- Lift and straighten your lower leg, where you placed the anklet, until it is parallel to the floor
- Keep the hammer foot and raise the right leg to the maximum upwards
- Stay a few seconds and slowly go down until you touch the floor with your foot
- Repeat and reverse the movement in the left leg.
- Push the leg back and forth during the lifting motion
- Touch the ground with your foot
- Perform the exercise with too much speed.
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