Inner Thighs

Springload:

1 white

Duration:

60-90 seconds

Regression:

Add additional white spring, or go to a kneeling position

Progression:

At the back (standing or kneeling)

3-POINT SET-UP:

  1. One foot on front platform

  2. Second foot on the carriage

  3. Hips in alignment and feet are hip width distance apart

Body Part • Direction • Action Verb:

  • SLOWLY PUSH the carriage away maintaining equal weight distribution and a fully upright body position

  • Slowly PULL the carriage back in towards the platform, continuing to keep your weight equally distributing and imagining PULLING UP towards the ceiling as if you are growing taller / there is a string attached from the ceiling to the crown of your head

Range of Motion:

  • Stop right before your hips begin to internally rotate 

  • Stop right before carriage touches the platform 

  • Focus on maintaining a slow, controlled, continuous, tempo

 Kinetic Checkpoints:

HEAD:

SAME AS PLANK

FEET:

❌ Put all of the weight into your heel

❌ Lift your toes towards the ceiling 

✅ Maintain an equal weight distribution in all three points of contact in your foot (the tripod: below the big toe, below the pinky toe, and in the heel)

✅ Keep the arch of your foot engaged and lifted

HIPS:

❌ allow your hips to internally rotate to produce a greater range of motion for exercise

❌ Moving your hips up OR down 

❌ Tipping your pelvis forward (APT)

❌ Tucking your hips under by “squeezing your glutes”

❌ Hinge from your hips

✅ Keep your hips frozen in neutral position and level throughout the movement



Talking Points:

  • Lateral adduction can be a tricky movement for clients with lack of core strength. A good test of measure to see if a client is on an appropriate spring load is to put them through a full ROM light squat. If they are able to hold the carriage still throughout the ROM, then they should be good to go under the same conditions for inner thighs.

  • Clients often focus simply on pulling carriage back to the platform. Have them focus on growing taller and lifting up while pulling the carriage in for optimal inner thigh engagement. Pelvic floor engages the core.

  • Greater range of motion does not equal better. Check internal rotation and/or a hinge of the hips as clients they push the carriage out. If either occurs, reduce ROM.



Common Mistakes.