Hip Abduction Progression: Side Leg Lift 101

Building strength in the hip muscles is important for overall core strength.

How can I benefit by learning this exercise?

The "Side Leg Lift 101" exercise enables you to begin strengthening a very important hip muscle called the gluteus medius muscle. The "Side Leg Lift 101" exercise is a little easier to do than attempting to strengthen the gluteus medius muscle with your leg held out straight, as in the "Side Leg Lift 201."

How do I perform this exercise?

Lie on one side with your hips slightly bent and both knees bent to a 90 degree angle. Engage your lower core muscles. Next, without allowing your hip to roll back, slowly raise the top knee toward the ceiling and then lower it back to the starting position.

How many and how often should I do this exercise?

• Sets: 2-3
• Repetitions: 10
• Hold: 0 seconds
• Perform: 2 - 3 times per day

Are there other recommendations I need to be aware of?

Engage your lower abdominals to protect your low back as you exercise. Be sure to keep your hip positioned forward so that you don't roll back during the exercise.

What should I watch out for while doing this exercise?

If you feel increased low back pain during the exercise, modify the exercise by lifting your knee only part way up. If this exercise gets too easy, progress to the “Side Leg Lift 201” exercise.