LEGS
SPRINGS: 1Y // 1W
SET-UP:
Face side of the room and place primary knee on back platform and secondary knee on outside of back carriage strap.
Lift chest upright
Bring hands to hips or prayer
Look straight ahead
MOVEMENT:
Press through your knees and lengthen legs out for 1, press your knees out for 2, press your knees out for 3, press your legs apart for 4
Pull your knees and inner thighs in for 1, exhale and brace your core for 2, pull your knees and inner thighs in for 3, exhale and brace your core for 4
THINGS TO CONSIDER:
Works frontal plane which is often missed in traditional training
Watch tailbone sitting back
If people struggling can turn back high bar back towards mirror for extra support
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLES WORKED
Primary Movers: Adductors
Assisting Muscles: Quads (knees), hamstrings (hip control), glutes med/min, transverse abdominis, obliques
Stabilizers: Glute med/min, QL’s, pelvic floor
Relaxed Muscles: hip flexors, upper traps, neck, low back muscles
VARIATIONS:
Holds
Pulses
Kneeling Squats
Standing Inner Thighs
Plie Squats
Squats
BP Inner Thigh Lunge
MODIFICATIONS
Minimize range of motion
If people struggling can turn back high bar back towards mirror for extra support
ADVANCEMENTS
Add tension 1Y//1W
Walk knees further up the carriage
Hands by temples
PREGNANCY MODIFICATIONS
Should stay at the front for Standing Inner Thighs with 2W//2Y - could imitate a Kneeling Inner Thigh at the front
If stability concerns swap for Seated Inner Thighs