Name: Single Leg Alternating Horizontal Abduction with External Rotation
Uploaded: 2023-04-26T01:01:17.000Z
Duration: 4 min 36 s
Description: This advanced abdominal exercise will work your core and glutes! Single Leg Alternating Horizontal Abduction with External Rotation is a compound exercise that tones and strengthens legs, hips, and abs. Try it out today and get a total body workout!

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https://stream.mux.com/Qtp6XWxssWzm00IZyiWReAgK5WxoOuDC1ZcBc9Q8ZmZs.m3u8

This advanced abdominal exercise will work your core and glutes! Single Leg Alternating Horizontal Abduction with External Rotation is a compound exercise that tones and strengthens legs, hips, and abs. Try it out today and get a total body workout!

Introduction to Single Leg Horizontal Abduction

Importance of External Rotation and Grip Strength

Demonstrating Variations on One Leg

Progressing to Single Arm Workouts

Incorporating Stability Exercises into Fitness Regimens

Single Leg Alternating Horizontal Abduction with External Rotation

This is Brenda The brookbush Institute in this video. I'm going to bring you guys a deceptively hard variation of the ity exercise. I'm gonna have my friend Jeremy come out to help me demonstrate single leg horizontal abduction with external rotation alternating. You got that no, no. Okay. All right. So it ends up if we kind of just go through our natural stability progressions of two leg one leg two legs, unstable one leg unstable. And then we do the thing with the upper body where we go two alternating and then unilateral we end up with this weird conversion convergence on this exercise where when we're doing horizontal abduction. If we do it alternating on one leg. For whatever reason it becomes ridiculously hard then I'm also going to show you guys how to hold the handles in such a way that you resist external rotation as well, which we know is very beneficial because people tend to get this way. All right. So what I'm gonna have you do is you're gonna face that way because what we're gonna do is take one of these, you know, resistive bands and you're actually gonna grab these resistance bands to start with overhanded like this. Okay now feed grabs them overhand you guys can kind of imagine if he Comes out this way and then goes Palms forward, right? So go ahead and do that. So you're gonna abduct as he goes Palms forward it resists external rotation. Pretty tough just unto itself. I would give people some practice on this because it does take a little bit of grip strength and if it's not something they're used to It'll definitely get you guys a good burn in the shoulders very fast. Now the particular progression. I want to show you guys because I know you've seen it wise before is if Jeremy gets on one leg. All right, so go ahead and bring this knee all the way up your dorsiflex still work. We're really working on Triple flexion on one side triple extension on the other his right glute should be very tight right now, right? So you contracted now what you're gonna do is exactly what you just did but we're only gonna do it one arm at a time. Good. Go ahead. There you go. And what Jeremy's already starting to realize is every time he goes out with one arm. His hip and ankle on the leg down side has to work. Really really hard and you're gonna do 12 on each arm, by the way, you're at two on each arm. Just before to go on each side. You notice he was real cool until we said 12 on each side, which is why I love exercises like this again. This is those deceptively hard exercises that people go. Oh, I got this and then they get five reps in and they're like, oh my goodness. All right. Now could you progress this and go to single arm? Absolutely and you'd use if we were gonna do sing along I'll hold this. He would use right leg down left leg. Up. There you go. You can put your right hand on your hip and this is definitely a great progression into itself. It would definitely be more resistance to the external rotators on his right hip and I'm sure that's challenging. Yeah, but for whatever strange reason alternating is harder, right? Yes, it's much much harder. Go ahead and do left leg. Make sure you guys switch legs too. So like if you I was gonna do 12 on each side. I would have to do six on each each arm on one leg and then six on each arm with the other leg. All right. How do you like that external rotation? That's good. Can you turn out any further? Can you go almost to like thumb pointing back? You try good and really try to pinch your scapula and keep them down as you go back. Good, and you see Jay has pretty good form. Keep that knee up. Guys, you have to try it. There's really nothing else to be said other than again strange convergence adding to very challenging progression. I think you guys are going to enjoy it sneak this into your programming one thing we could do is if you were gonna do a strength stability progression we could do rope roses your strength exercise and this is your stability exercise for back and just light Jeremy's back up for the day. I'd be fantastic it's not but I think that's our next workout. All right guys, if you have any questions leave them in the comments box.

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Single Leg Alternating Horizontal Abduction With External Rotation

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This progression is another deceptively challenging variation of the exercise described in the video "Single-leg Standing Cobra.

Follow the instruction for the Single-leg Standing Cobra; however, instead of instructing the patient/client to perform shoulder extension you are going to cue the following:

Abduction with External Rotation: (See video below) With your client/patient's elbows extended (arms straight), cue the patient into abduction, just below shoulder height, while externally rotating the arms so the thumbs are pointing up or back.

The alternating and unilateral progressions are likely most challenging during this variation because the rotational moment arms created between the center of rotation and the resistance (the lower extremity/spine and the resistance in the hand) are larger than any other variation.

Alternating: While holding both bands/cables, instruct the client/patient to perform a repetition on one side, followed immediately by the other side. This progression challenges the ability to stabilize unequal loads, including significant rotational forces and challenge to the core muscles and lower extremity.

Unilateral: This progression removes the "counter-balance" allowed when both band/cable handles are held simultaneously, which significantly increases rotational forces. Only one cable/band is held, the other hand can rest on the ilium, and all repetitions are performed on one side before switching sides.

Single Leg Alternating Horizontal Abduction with External Rotation

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