![]() Hip abduction strength contributes to dynamic control of the trunk and legs. Also for pitchers on the trail leg, increased hip abduction torque weakly correlated with decreased pelvic drop (r= -0.28, p=0.021). For pitchers, on the lead leg increased hip abduction torque weakly correlated with a decrease in knee valgus (r= 0.24, p=0.049). There were no significant correlations for position players. Pearson correlations examined the relationships between hip abduction torque and SLSD motions. A value of 180° indicated no knee valgus. Trunk lean, trunk flexion, pelvic drop, knee valgus, and hip flexion were measured using Dartfish at heel touchdown. Video cameras captured the SLSD, with participants standing on one leg while lowering their contralateral heel to touchdown on the floor from a 0.203m (8in.) step. Bilateral hip abduction isometric strength was measured using a handheld dynamometer (HHD), and then multiplied by distance from the greater trochanter to the HHD and expressed as hip abduction torque. One hundred-eighteen Minor League baseball players (age=21.6 ± 2.0 years n=68 pitchers, n=50 position players) participated. To determine the relationship between hip abduction isometric strength and movement during the SLSD of trunk lean, pelvic drop, knee valgus, and hip flexion. Hip abduction weakness may impact movement quality during the SLSD, however the relationships between movement and strength are unclear. Stop at shoulder height, then lower and repeat.The single-leg step down task (SLSD) is a clinical tool to assess movement and control of the lower extremity and trunk. Keeping your elbows soft, lift your arms out to either side. Lateral dumbbell raises: Pick a pair of weights that works for you.Side plank with leg lift: From a side plank position, lift and lower your upper leg.Keeping your right knee bent 90 degrees, lift your right leg straight out to the side until your knee comes in line with your hip. Throw on a resistance band for an extra challenge, says Centenari! Lateral squat walks: Find a squat position and hold it while you take three steps to the right, then three steps to the left.Return to your starting position and repeat on the other side. Flex your left foot and squeeze your upper leg to extend that leg to the side. Lateral leg raises: Shift your balance into your right foot.Lift your feet while keeping your knees grounded on the floor. Bend your knees and place the inner arches of your feet together. Clamshells: Lay down on one side with your head in your hand.And that heightened awareness can go on to elevate training of all kinds, says Centenari. It increases body awareness: Understanding the difference between adduction and abduction can help you be more attuned to how your body moves.And working those little muscles can help boost strength and stability throughout your body whether you're lifting weights, running, or even standing in place, says Centenari. These are smaller muscles that help support bigger movements and hold your body upright so that you're able to safely and comfortably be in motion. It improves functional strength and stability: In addition to all the big muscles that help you move, you also stabilize muscles."Whether you’re waving down a taxi, snagging an extra item in the Trader Joe’s check-out line, or stepping out of the way of a pothole, being able to move side to side effectively is a crucial human function," she tells Byrdie. This is especially true for the frontal plane movement (think side-to-side motions), adding Centenari. It supports mobility: Having strong and flexible hip adductor muscles is crucial to getting around with ease, says Onyx Pilates instructor Zach Bergfelt.It can boost balance: Many adduction exercises (often those focused on the hip) require single-leg balancing positions, says Dragone. ![]()
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