select to toggle flexibility/strength training
Continuously activate the outside of your thighs while moving from position one into position two. Stretching happens throughout the movement, not just at the end position.
Continue to activate the outside of your thighs while remaining in position two. Stay active to protect yourself from overstretching and injury.
Target Area
Outer Thighs
Tensor fascia lata, iliotibial band, gluteus medius
Getting Into Position
Lie on your back. Straighten both legs and lift them up into the air. Place both hands on the outside of each knee.
Flexibility Training
Eccentric Stretch
Begin in position one and activate the outside of your thighs by naturally resisting and generating tension while moving into position two.
Start with both legs opened wide, out to the side. Continuously, push both of your legs out to the side, away from each other, as you use your arms to overcome the force of your legs, bringing them in toward each other. Cross each leg above and below as you bring them together, if you want more range.
Isometric Stretch
Continue to activate the outside of your thighs while remaining in position two.
Strength Training
Concentric Strength
Begin in position two and activate the outside of your thighs by contracting the target muscles as you move into position one.
Start with both legs together, or crossed. Continuously push both legs out to the side, away from each other, as you resist with your arms to slow down the movement of your legs.
Isometric Strength
Continue to activate the outside of your thighs while remaining in position one.