Hip
Side Lying Hip Abduction
Wake the side of the hip so the pelvis stops dropping on the standing leg.
2 × 8 per side
Floor
Why we use it
The muscle on the side of the hip stops the pelvis dropping when you stand on one leg. Sitting and standing on one hip shut it off.
Start here
Lie on your side, body in a straight line, bottom leg bent for balance. Top leg lifts a few inches, heel slightly behind the hip.
How to
- 1Lie on your side. Body in a line. Bottom leg bent for balance.
- 2Lift the top leg a few inches, heel slightly behind the hip.
- 3Lead with the heel. Do not roll the hips back.
Feel for
Work on the side of the hip — not the low back hiking the leg.
Breathing
Breathe out as you lift. Pause. Breathe in as you lower.
Do this
- — Lead with the heel, not the toe.
- — Do not roll the hips back.
- — A small lift you can feel on the side of the hip beats a big, cheating lift.
Common mistakes
- — Turning into a clamshell by rotating the pelvis.
- — Using the low back to hike the leg.
Regression · Progression
Easier: Shorter lift, 2-second holds.
Harder: Add a 3-second pause, then a light band.