Standing Outer Thighs

Standing Outer Thighs Video

3-POINT SET-UP:

1. Place foot on front platform

2. Place your second foot underneath the safety strap on the carriage

3. Keep slight external rotation in hips, standing upright with feet between hip and shoulder width distance apart.

Body Part • Direction • Action Verb:

• Keeping your body weight equally distributed, slowly PUSH carriage away (lateral abduction), while simultaneously HINGING at your hips. Keep you pelvis in alignment with your heels by brining your torso forward, not driving your hips back as you hinge.

Range of Motion:

• Stop before shoulders align with hips (right before tabletop position) and then resist carriage in, bringing torso fully upright.

 Kinetic Checkpoints:

HEAD:

SAME AS PLANK

HIPS:

❌ Folding forward, flexing from the spine

✅ Hinge/fold from your hips. Imagine folding the chest towards the thighs without passing hip level.

KNEES:

❌ Hyperextended (fully locked out)

✅ Maintain a soft bend in your knees as your hinge from your hips. Clients with particularly tight hamstrings will need to add a slightly deeper bend.

FEET:

❌ Put all of the weight into your heels

❌ Over supinate as your push carriage away (pushing into outer edge of feet/ankles rolling out)

✅ Maintain weight in the ball as well as the heel of the feet (the tripod)

Talking Points:

• You have to SIMUELTANEOUSLY move the upper and lower body in this exercise. As you hinge from the hips, your chest will fold forward towards your thighs. As you resist the carriage in, slowly bring the torso back to an upright position.

• Have clients imagine as if they are “reaching forward” while hinging from the hips. This will help them create and maintain length, avoiding spinal flexion.

• This is an excellent low back / erector spinae exercise