Equipment Required:

None

Starting Position:

The all fours position with arms extended and hands flat on the floor is acceptable for individuals who can maintain a flat back throughout the exercise set.
Keep feet relaxed with the tops of feet on the floor.
Alignment Check: Extend and lift the working leg and opposing arm. If this position is stable, overall body alignment and placement is correct. Return to initial starting position.

Actions To Execute Exercise:

Keeping the working leg bent 90 degrees at the knee and hip, lift it out to the side, as high as possible without twisting the hips or leaning to one side. (Typically, this is a very small range of motion.)
Pause; slowly return to starting position.
Repeat.
At the end of set, repeat with other leg.

Breathing Technique

Maintain normal, steady breathing.

What The Exercise Does:

Strengthens the outer thigh (gluteus medius).

Precautions / Contraindications

Avoid twisting the hips and leaning the body to other side.
This exercise may be contraindicated for some individuals with knee, hip or back problems or during pregnancy.

Fitness Training Tips:

To check range of motion, do once while the opposing arm remains lifted. Lift as high as possible while maintaining balance. The set can be done with the opposing arm resting on the lower back.
If resistance is to be used, such as rubber bands or weights, place the resistance above the knees.
To execute this exercise correctly, you must maintain proper form and use slow and controlled movements.
Do not let the abdominal muscles relax and back arch. Keep back flat.