Seated Machine Hip Abductions

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Sitting on the machine : Force your legs apart as far as possible When the machine’s seat is inclined, it’s gluteus medius that works. When the machine’s seat is slightly inclined or vertical, it’s the upper part of the gluteus maximus that …

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Floor Hip Abductions

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Lie on your side with your head and shoulders on line : Raise your leg to an angle of 70 degrees (at the most off the floor, always keeping you knee extended).   Back to the starting position   This exercise works …

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Standing Machine Hip Abduction

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Standing on the machine on one leg. The outer side of the other leg is gluted to the pad below the knee joint (close to your ankle) : Raise the leg as high as possible and slowly return to the starting position …

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Individual Variations In Hip Mobility

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Without taking into account the individual differences in muscle elasticity and ligament laxity, it’s bone shape of the hip joint that determines the main variation in hip mobility. It’s mainly in the amplitude of hip abduction that bone configuration plays an …

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Cable Hip Abductions

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Standing on one leg. Your other leg attached a low pulley to your ankle and your opposite hand placed on the machine to stabilize your body : Raise your leg as high as possible This exercise works mainly gluteus medius and gluteus …

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Bridge

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Lie on your back with your hands flat on the floor. Your arms along your body with your knees bent : Inhale and lift your buttocks from the floor by pushing hard on your feet Maintain the position 2 seconds and go …

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Floor Hip Extensions

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Kneeling on one leg and the other under the torso. You’re resting on your elbows or on your hands and your arms outstretched : Tuck your opposite leg under your chest Move your tucked leg to the rear until your hip is …

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Machine Hip Extensions

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. The torso tilted forwards with your hands on the handles. You’re standing on one leg and the other is slightly forward with the pad placed under the knee joint at mid-distance from the ankle : Inhale and move your thigh to the …

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