Hip Adduction (Neutral)
Setup
1: Lie supine, sacrum centred over the middle gridline on base mat. Position hips at 30° flexion, using a foam roller or similar.
2: Adjust housing height to align flat pad with apex of medial femoral condyles
3: Feet in line with knees/hips and patella (knee caps) pointing to the ceiling.
4: Record height of top of carriers for future reference
Cues
1: Test bilaterally
2: Squeeze into pads, pulling upper thighs together.
3: Maintain lumbar neutral, flat/still sacrum and abdominal wall flat/hollow.
4: Discourage gluteal contraction (buttock squeeze)
5: Feel fatigue/work in the adductor group
6: Build to maximum force over 5 seconds
