Fitness Training Exercises

Strength Training - Hips
Side Bent Leg Lift

Equipment Required:

None

Starting Position:

Lie on the floor on the right side.
Extend right arm over head and place flat on the floor. Rest head on extended arm.
Place left arm on the floor, in front of the chest, for support.
Bend the right knee 45 degrees for additional balance and to avoid back discomfort.
Bend the left leg.
Keep foot relaxed.

Actions To Execute Exercise:

Lift the left leg as high as possible without twisting the hips.
The side of the leg should face the ceiling throughout the movement.
Pause; slowly lower to starting position.
Repeat.
At end of exercise set, repeat on other leg.

Breathing Technique

Maintain normal, steady breathing.

What The Exercise Does:

Strengthens the outer thigh (gluteus medius)

Variations On This Exercise:

This exercise may be performed while leaning on upper arm and supporting head with hand if no back, shoulder or neck problems are present. Upper body must remain still throughout the movement. In this position there is a decreased range of motion in the hip joint.

Precautions / Contraindications

This exercise may be contraindicated for some individuals with back or hip problems.

Fitness Training Tips:

If resistance is to be used, such as rubber bands or weights, place the resistance above the knees.
Use slow and controlled movements.