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<h4><strong>Frontal plane hip training can be so underrated!</strong></h4>
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<p>In terms of function and stability trainers sometimes miss this epic contribution to powerful pelvic biomechanics and reducing the risk of groin strains and hernias.</p>
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<p>Our frontal plane strength ratio requirement is 1:1 as suggested George Davies, who wrote about joint strength ratios and who found that hip adduction &amp; abduction should be able to generate around 100% of our body weight.</p>
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<p><strong>What do frontal plane exercise look like?</strong></p>
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<p>Well there are hip abductor/adductor machines in gyms that are perfect for this type of exercise.  However they are often categorised as not being <em>functional</em> due to the isolated way they condition hip strength. So it might be prudent to consider a couple of things before we avoid these machines altogether.</p>
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<li>We cannot be fully functional if we are not functioning well first - function requires each component / area involved to be able to contribute its role in movement. If any area does not do this then we could be at risk of compensation and isolation training can be a way to optimise function in a specific area to reduce risk.</li>
<li>Considering what is functional today, ie sitting at a desk, then the definition of ‘function’ is actually more accurate to this machine than maybe we give it credit for!</li>
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<h3><strong>Style a). Seated flexed hip abductor/adductor machine exercise </strong></h3>
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<p>A great simple starter exercise for those wanting to focus on strengthening these 2 sides of the pelvis!</p>
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<p>Using this to build up foundation of frontal plane strength, with the aim being to feel similar in strength during both actions by using the same reps, sets and weights. This can indicate a balance of strength which is desirable in most individuals.</p>
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<figure class="wp-block-image"><img class="wp-image-12504" src="https://biomechanicseducation.com/wp-content/uploads/2019/04/Hip-abduction-adduction.jpg" alt="" /></figure>
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<h3><strong>Style b). Seated hip abductor/adductor machine exercise leaning forwards or leaning back</strong></h3>
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<p>We could take advantage of altering the angle at the hip by leaning forwards to decrease the hip angle or leaning back to increase the hip angle might make for a nice adaption on this machine.</p>
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<h3><strong>Style c). Seated hip abductor /adductor machine kneeling on the seat facing backwards.</strong></h3>
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<p>Let me invite you to consider alternative ways to use this machine for the benefit of great hip conditioning. Kneeling on the seat while facing backwards and placing the feet on the pads will offer a fantastic alternative to be able to condition internal or external rotation of the pelvis. Being able to condition hip rotation while it is in full extension is quite unique and also prudent for all round pelvic strength.</p>
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<h3><strong>Style d). Standing hip abductor with a band</strong></h3>
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<p>Standing so that the hip is extended to then strengthen hip abduction/adduction is now advancing the client towards a more neuro-muscularly challenging method for improving both pelvic and knee stability.</p>
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<p>Start with the client holding onto something fixed, like a smith machine or squat rack, while a band is positioned around, and above, the knees. Then by moving the leg away form the midline they will be loading their abductors dynamically on the moving hip and statically on the standing leg hip. </p>
<p>Progressing to the band below the knees and then to the ankles will gradually increase the lever length making the same exercise harder. The progressing to doing the same exercise with less support, maybe only holding on with one hand instead of 2. They could continue until they are able to perform them without holding on at all if possible.</p>
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<p>Similarly this could be done with a cable which would allow for a higher increase in resistance due to the weight options.</p>
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<p>&nbsp;</p>
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<h3><strong>Style e). Side lying body weight lift (adductors/internal rotators) or Copenhagen variations.</strong></h3>
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<p>Lying on the side, on the floor, knees bent and close to a bench/padded box. While resting the upper body on the elbow to begin with. Next place the top knee on top of the bench. By pressing this top knee into the bench this will lift the body away from the floor with the adductors as the prime movers. The bottom leg can be on the floor or off the floor for added resistance and to load the adductors of the bottom leg. </p>
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<p>Adding rotation during the lift can be a nice alternative.  Turning the body under the top hip will influence both the hip and the shoulders stability and control.</p>
<p>&nbsp;</p>
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<p>There are multiple ways to condition frontal hip strength with many other ways to work these muscle groups but these suggestions are just to get you and you started. Would you like to find out how you can join our Biomechanics Coach course and learn hundreds of ways to strengthen your clients bodies!</p>
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<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results? Email me now!</h2>
<h2>rachel@biomechanicseducation.com</h2>
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