INTERMEDIATE
The Side Passé is a leg lift that tones the buttocks and outer thighs. Extending the legs elongates the muscles while strengthening them, and the core muscles work to keep the torso stable. You will feel and see the results almost immediately.
Lie on your side with your legs stacked in front of your body. Place your bottom hand underneath your head for support and the other hand in front of your torso.
Inhale, bending your top leg with your knee aiming toward the ceiling. Try not to rest your foot on your bottom leg.
Straighten your top leg, pointing your toes up toward the ceiling.
Exhale, bringing your leg back down, still straightened, extending all the way through your foot.
Reverse your direction and repeat sequence four times.
ANNOTATION KEY
Bold text indicates active muscles
Gray text indicates stabilizing muscles
* indicates deep muscles
DO IT RIGHT
LOOK FOR
• Pressing your weight into the floor through your hand to help maintain balance.
• Keeping your body square and stacked.
• Keeping your neck long.
AVOID
• Tensing your neck.
BEST FOR
• gluteus maximus
• biceps femoris
• rectus femoris
• vastus medialis
• adductor magnus
• adductor longus
• rectus abdominis
• obliquus externus
• tensor fasciae latae
• vastus lateralis