Foot Trainer Detached Passé Abduction

Instructions

1. Set up the foot trainer with the dowel centered on the front board.

2. Stand on the trainer with one foot.

3. Keep the other foot off the ground.

4. Keep the standing foot as steady as possible as the front board challenges your forefoot control.

5. Lift the free leg into a detached parallel passé, bringing the knee up in front of you while keeping the foot off the standing leg.

6. From the detached parallel passé position, move the lifted knee outward to the side into horizontal abduction.

7. Bring the knee back in toward the center into horizontal adduction.

8. Repeat the abduction and adduction movement for the prescribed number of reps.

Common Compensations

• Do not lock the standing knee.

• Do not grip the trainer excessively with your toes.

• Do not let the standing foot collapse inward or roll excessively outward.

• Do not lean your torso side to side to move the lifted leg.

• Do not hike the hip of the moving leg.

• Do not let the lifted knee drift out of parallel unless the exercise specifically calls for it.

• Do not rush the abduction or adduction movement.

Extra Info

• You should feel this mostly in the foot, ankle, and outer hip of the standing leg.

• You may also feel the hip flexors and outer hip muscles of the lifted leg working during the passé and side movement.

• The dowel-centered front board increases the balance demand at the forefoot, so the movement may need to stay small.

• The goal is to keep the standing foot controlled while the lifted leg moves smoothly.

• You should not feel sharp pain in the foot, ankle, knee, hip, or low back.