LATERAL LEG ABDUCTION

A new leg exercise that refocuses the work of glutes and abductors, it is the “lateral abduction of legs”, let’s analyze how it is done step by step.

Lateral leg abduction is an ideal exercise for women looking to tone their legs; For example, for housewives, who for different reasons cannot go to a gym.

It is simple, economical and does not require large facilities or equipment, at most to focus more effort we can work with loads such as ankle weights or even elastics. Moreover, if we complement it with buttock kicks, we will obtain even greater benefits.

It is even highly recommended to start a rehabilitation program. To do this exercise, all you need to do is lie on a flat surface and focus your mental energy on the muscles that need to be activated.

HOW TO PERFORM LATERAL LEG ABDUCTION?

1. Lying on our side and with the head erect and back straight, we perform a lateral elevation of the leg with the knee always extended, up to about 70° opening.
2. To finish we return the leg to the starting point and re-execute the movement for a new repetition.
3. This exercise works the glutes medium and small, depending on whether we perform a large or small amplitude of the legs.

TIPS TO PERFORM THE EXERCISE CORRECTLY

• Holding about two seconds the elevated leg concentrates even more the strength work on the legs.
• If you recently started training, perform lateral abduction without resistance, that is, without any type of weight or elastic that forces you to make a greater effort.
• As they get stronger, resistance can be added, and as we said before this can be achieved with ankle weights or training elastics.
• If you are only going to use body weight as resistance, do two or three sets of 20 to 30 repetitions, but, if you use weight, complete two or three sets only 10 to 20 repetitions.
• If you are going to adopt it for a home routine, this exercise should be done every other day at most to allow muscle recovery.