Other Options

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Other Leg Options

Standing Abduction: Begin with feet together, Body Bar® resting in the right hand and the other end of the bar resting on the outside of the left foot. The Body Bar® will travel in front of the thighs to arrive at the opposite foot. Keep the arm long and extended slightly to the side of the body as you lift the leg directly out to the side.

NOTE: Flexing the foot will help to keep the bar in place as you abduct. Also, remember to keep the arm that is holding the bar extended and out to the side to counter balance.

Standing Adduction: Begin with feet together, then move the right foot across the left. Place the Body Bar® in the left hand and the other end of the bar on the inside of the left foot. Lift the heel to adduct the leg.

NOTE: The movement in this exercise is very small. Remember to lead with the heel when lifting the leg and keep the arm that is holding the bar extended and out to the side of the body to counterbalance.

Standing Hamstring Curl: Begin with your feet together, and then extend the right leg behind you slightly. Place one end of the Body Bar® in your left hand and drape the end of the bar across your right ankle. Bend the knee and bring the heel towards the buttocks. Extend the knee and return to the extended leg position.

NOTE: The standing hamstring curl is a great balance exercise, as well as leg exercise. If you keep the arm that is holding the bar out at a diagonal from your side, it will help you to counterbalance the moving leg.

Standing Hip Extension: Begin with your feet together, and then extend the right leg behind you slightly. Place one end of the Body Bar® in your left hand and drape the end of the bar across your right ankle. Keeping the knee and foot facing the floor, engage the glutes to lift the back leg up slightly. Relax and return to the extended leg position.

NOTE:The standing hip extension is a great balance exercise, as well as lower body exercise. If you keep the arm that is holding the bar out at a diagonal from your side, it will help you to counterbalance the moving leg.

Sidelying Hip Abduction: Lay sideways on the floor and bend the bottom leg. Place one end of the bar on the top foot and the other end near your chest. Lift the top leg a few inches form the floor. Lower to the starting position.

NOTE:The bar, if lined up close to the body, can help you determine if you are executing the movement correctly. The hips should not roll back during the exercise; try to keep contact with the bar throughout.

Sidelying Hip Adduction: Lay sideways on the floor and bend the top leg. Place one end of the bar on the bottom foot (inside arch) and the other end near your chest. Lift the top leg a few inches form the floor. Lower to the starting position.