Side position
Primary muscles: hip abductors, gluteals
Kneel on the floor and place the ball against your left hip.
• Hug the ball with your left arm for support; lower the left side of your body so that it leans against the ball and your left palm is flat on the floor.
• Straighten your right leg so that the inner arch of your right foot rests on the floor.
• Rest your right hand on the ball or, if you feel steady enough, place it on your right hip.
• Engage your abdominal muscles.
• Exhale as you lift your right leg as high as possible (without losing your form). Foot is parallel to the floor (toes aren’t turned up or down).
• Lower your leg back to the floor.
• Lift and lower for 1 to 3 sets of 8 to 12 repetitions each.
• Repeat with your other leg.
• Engages the leg and buttock muscles
• Engages the core stabilizer muscles
Too much?
• Decrease number of repetitions. Don’t raise your leg as high.
Want more?
• Hold a light hand weight on the thigh of the leg being lifted or use an ankle weight.
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