October 23, 2009, Newsletter Issue #400: Single Leg Lateral Abduction

Tip of the Week

Huh?  Yes, I said it.  Single Leg Lateral Abduction.  Any ideas?  It's okay if you don't have any idea of what this could be, for I am here to explain it.  I'm sure you understand 'Single Leg', but 'Lateral Abduction' may be a little harder to crasp.  Lateral Abduction is where ones leg moves laterally (sideways) away from the body (also known as 'abduction').  Let's learn how to do this properly.
Stand nice and tall (in 'Anatomical Neutral' Posture).  Take one foot and lift it about 1-2 inches off the ground.  With leg that is lifted off the ground, flex at the ankle so that the foot is pushed away from the floor.  Slowly move the hovering leg laterally away from other leg, making sure not to lean with the upper body.  Once the hovering leg moves as far away as possible, hold for a second.  Slowly bring the hovering leg back to anatomical neutral, making sure not to rest it back on the floor.  Pause, then repeat.  (Make sure after desired reps you do exercise on both legs)
This is a great way to not only work on your balance, but to strengthen your core, your leg and your butt!  If desired, one could accompany this with a biceps curl or a shoulder press once the leg returns to Anatomical Neutral...while still hovering off the ground of course :-)

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