Gymnasticbodies

Seated Abduction Slide

The Seated Abduction Slide is an active mobility exercise that targets the abductors to build stronger straddle movement.

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 pause at your end range.
Then, keeping your knee at the same height, slowly slide it back behind you.
Slide it as far as you can without losing height, pause, and return the top of the seated abduction position.
Repeat the backward slide for reps before lowering your leg and switching sides.