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SIDELYING – ADDUCTOR PULL, LEVEL 1-3
6-10 reps
Springs: Long springs from middle or overhead position
Loops around ankle or arches
Bottom leg under Trapeze Table strap
Focus
» Breath - exhale down/inhale up
» Correct side-lying position
(waist up, hips and shoulders in line)
» Hollow abdominals
» Pelvic stability and isolation of the leg from the pelvis
» Adductor, medial hamstring and external rotation
strengthening
Precautions
» Some back injuries, knee injuries, and unstable sacroiliac
joints
Starting Position
» Lie on your side on the Trapeze Table with back of the body in
line with back edge of the table and legs slightly forward, with
bottom leg under the Trapeze Table strap.
» Support body by bracing the bottom arm against upright pole
or resting head on arm.
» Place loop around ankle (or arch if the spring is overhead or
coming from the middle bar).
Standard Exercise
» Pull top leg down toward bottom leg while bottom leg lifts up
against strap.
» Maintain correct side-lying position.
» Variations: parallel, turned-out (larger range of motion),
turned-in.
Ovals
» Maintaining correct alignment, move top leg in a small circle
in both directions.
» Variations: parallel, turned-out, turned-in
Front-Back Kick
» Maintaining correct alignment, swing top leg forward and back
(as in the Side Kick on the mat).
» Variations: parallel, turned-out, turned-in
Front-Back-Kicks
Adductor Pull
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