Gymnasticbodies

Seated Abduction

The Seated Abduction is an active mobility exercise for hips that targets the abductors to build a stronger straddle hold.

Begin seated on the floor with your legs hip-width apart.
Bend your knees and hips to approximately 90-degrees and place your feet flat on the floor.
Keep your torso as upright as possible and drop both knees down to your right side.
The outside of your right leg and inside of your left should now be in contact with the floor. Adjust your torso so that you're facing your right leg.
Check that both of your knees are bent to 90-degrees, and lift your entire left leg off the floor with control.
Be sure your left foot, knee, and thigh lift off at the exact same time.
Raise your leg as high as possible and hold for time before placing your leg back down with control.
Be sure you keep your torso upright and the rest of your body stationary to better isolate the outside of your left hip.
Switch and hold on your opposite leg to finish the set.