Step 1

Starting Position: Stand with your feet  hip-width apart, toes pointing forward or turned slightly outwards, with arms by your sides. Stiffen your abdominal muscles (“brace”) to stabilize your spine, then depress and retract your scapulae (pull shoulders down and back) without arching your low back. Hold your chest up and out, tilt your head slightly up, and shift your weight over your heels.


Step 2

Shift your weight to your left leg and lift your right knee up toward your chest. Maintaining this leg position, bring your right leg across your body (adduction), so your right knee crosses your left leg keeping your left leg and hip stable.  Do not allow any rotation in the left hip.  Make sure to keep the knee up level with the hips and allow your foot to plantar flex (toes pointing toward the ground).


Step 3

Continuing the sequence, bring your right leg back across the body (abduction), allowing your right hip to open (externally rotate) bringing your right knee toward your right side.  Return to starting position.


Step 4

Perform 5-10 repetitions on each side

 

Keep the abdominals engated to help stabilize the pelvis and maintain balance.

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