Prone Floor Abduction Adduction
Easy
Expert Advice
More height is not better. If your lower back takes over, lower the leg hover until you can keep your lower belly against the floor.
How-to-do Steps
- Lie face down on the floor with straight legs and your forehead resting on your hands.
- Lift both legs slightly off the floor, keeping your pelvis pressed down.
- Move both straight legs apart together through a comfortable range.
- Bring your legs back together without letting them touch the floor.
- Repeat the opening and closing motion, then lower both legs after your final repetition.
Common Mistakes
- Legs swing apart and reboundFix: slow down and control each change of direction.
- Knees rotate outwardFix: keep your kneecaps pointing toward the floor as your legs separate.
Coach Cues
Keep legs longOpen and close smoothlyPelvis stays heavy
Short reminders to keep in mind during every set.
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Muscles Worked
Prone Floor Abduction Adduction primarily targets the Quads, Lats, Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads30%
Lats10%
Glutes45%
Secondary
Hamstrings15%
Equipment
Body Weight
Exercise Type
Strength
Why Level 2?
Easy
Holding both straight legs raised requires hip strength and control without excessive back arching.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 15-20
Advanced4 x 15-20
Frequently Asked Questions
What muscles does Prone Floor Abduction Adduction work?
Prone Floor Abduction Adduction primarily targets the Quads, Lats, Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Prone Floor Abduction Adduction?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 15-20. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is Prone Floor Abduction Adduction suitable for beginners?
Yes, Prone Floor Abduction Adduction is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Prone Floor Abduction Adduction?
Legs swing apart and rebound: slow down and control each change of direction. Knees rotate outward: keep your kneecaps pointing toward the floor as your legs separate.
