Clamshells w/Lift

 
 

Setup

 
 

Muscles

Process

Step 1: Sit down with feet tucked in as close to groin as possible. Wrap Link™ under knees and over the top of the thighs. Rest knees at comfortable position.

Step 2: While maintaining the same foot position, push the knees out until uncomfortable. Keep hands at side. Hold for 3 count.

Step 3: When the knees are at max separation, lift the top leg. Hold for 1 count. 

Step 4: Switch direction of knees and bring them together in controlled manner. Hold for 3 count.


More

Tips: Keep core tight and chest high. Ensure that movements are controlled and steady, abrupt movements can cause harm to muscles and tendons. Keep constant resistance for both eccentric and concentric motions. Hand position will determine the amount and angle of force exerted on the adductor.

Link™ to Exterior: None

Stance: Lying on side. Feet together. Legs at 90 degree angle