Hip Abduction Progression: Side Leg Lift 201

Building strength in the hip muscles is important for overall core strength and stability. If you found the "Side Leg Lift 101" exercise to be too easy, you’re ready to move on to side leg lift 201.

How can I benefit by learning this exercise?

Lie on one side with your bottom knee bent and your top leg straight. Engage your lower core muscles. Stretch your top leg back, but keep your top hip positioned slightly forward. Slowly raise and lower the top leg keeping the leg back. Repeat by exercising the opposite leg in the same manner.

How do I perform this exercise?

Keep your abdominal muscles lightly engaged to protect your back as you do this exercise. If you find this is too hard to do, go back and practice the "Side Leg Lift 101" exercise.

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?

Keep your abdominal muscles lightly engaged to protect your back as you do this exercise. Also, be sure to keep your hip positioned forward so that you don't roll back during the exercise. Otherwise, you’ll end up compensating by using other hip muscles.

What should I watch out for while doing this exercise?

If you find this is too hard to do, go back and practice the "Side Leg Lift 101" exercise.