Abductor (Outer Thigh) Lift
Difficulty Level: Advanced
Muscle Groups Worked: Quads, Inner-Thigh
Equipment: Bodyweight Only
Movement: Stand with feet slightly apart, knees slightly bent, hands on hips or one hand on a chair or wall for balance. Shift weight to right leg keeping it slightly bent. Lift left leg slightly forward infront of right leg, keeping foot flexed and toes pointing forward. With a small movement, slowly swing left leg across center line of body, in front of right leg. Lift as high as possible. Hold for 2 counts. Lower slowly with control to start (without letting foot rest on ground) to complete one rep. Complete all reps and switch sides.
Notes: Do not let momentum swing your leg– keep it slow and controlled. Try to keep upper body straight– don’t lean forward or back.