Abductors Exercises
Exercises targeting Abductors.
Showing 1–30 of 42 exercises
Box Jump (Multiple Response)
Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent.
Box Skip
You will need several boxes lined up about 8 feet apart.
Box Squat with Bands
Begin in a power rack with a box at the appropriate height behind you. Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension. If dumbbells are used, secure them so that they don't move. Also, ensure that the dumbbells you are using are heavy enough for the bands that you are using. Additional plates can be used to hold the dumbbells down. If more tension is needed, you can either widen the base on the floor or choke the bands. T
Carioca Quick Step
Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.
Crossover Reverse Lunge
Stand with your feet shoulder width apart. This will be your starting position.
Dancer's Stretch
Sit up on the floor.
Depth Jump Leap
For this drill you will need two boxes or benches, one 12 to 16 inches high and the other 22 to 26 inches high.
Double Leg Butt Kick
Begin standing with your knees slightly bent.
Fast Skipping
Start in a relaxed position with one leg slightly forward. This will be your starting position.
Front Box Jump
Begin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet should width apart. This will be your starting position.
Front Cone Hops (or hurdle hops)
Set up a row of cones or other small barriers, placing them a few feet apart.
Hip Circles (prone)
Position yourself on your hands and knees on the ground. Maintaining good posture, raise one bent knee off of the ground. This will be your starting position.
Hurdle Hops
Set up a row of hurdles or other small barriers, placing them a few feet apart.
Iliotibial Tract-SMR
Lay on your side, with the bottom leg placed onto a foam roller between the hip and the knee. The other leg can be crossed in front of you.
IT Band and Glute Stretch
Loop a belt, rope, or band around one of your feet, and swing that leg across your body to the opposite side, keeping the leg extended as you lay on the ground. This will be your starting position.
Knee Across The Body
Lie down on the floor with your right leg straight. Bend your left leg and lower it across your body, holding the knee down toward the floor with your right hand. (The knee doesn't need to touch the floor if you're tight.)
Knee Tuck Jump
Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.
Lateral Bound
Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
Lateral Box Jump
Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position.
Lateral Cone Hops
Position a number of cones in a row several feet apart.
Lying Crossover
Lie on your back with your legs extended.
Lying Glute
Lie on your back with your partner kneeling beside you.
Monster Walk
Place a band around both ankles and another around both knees. There should be enough tension that they are tight when your feet are shoulder width apart.
Reverse Band Box Squat
Begin in a power rack with a box at the appropriate height behind you. Set up the bands either on band pegs or attached to the top of the rack, ensuring they will be directly above the bar during the squat. Attach the other end to the bar.
Reverse Band Deadlift
Set the bar up in a power rack. Attach bands to the top of the rack, using either bands pegs or the frame itself. Attach the other end of the bands to the bar.
Reverse Band Sumo Deadlift
Begin with a bar loaded on the floor inside of a power rack. Attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end to the barbell.
Side Hop-Sprint
Stand to the side of a cone or hurdle.
Side to Side Box Shuffle
Stand to one side of the box with your left foot resting on the middle of it.
Single-Leg Hop Progression
Arrange a line of cones in front of you. Assume a relaxed standing position, balanced on one leg. Raise the knee of your opposite leg. This will be your starting position.
Single-Leg Lateral Hop
Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent.
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