Side Leg Lifts

by tgiffitness on May 31, 2013

Post image for Side Leg Lifts

Start:

  • Lying on your side. Bottom leg bent, top leg straight. Rest your head in the hand of your bottom arm. The top hand can rest on the floor in front of you for balance.
  • Keep your hips stacked so that the top hip is directly over the bottom hip. Do not allow the top hip to rock backwards when you lift the leg.
  • Flex the foot and point the toes towards the chest.

 Movement:

  • Begin the movement by squeezing your glutes (bum muscles) and lifting the leg straight up.
  • The top hip should be press forward. If you are doing it correctly, you should only be able to lift your leg about 45┬║
  • If you leg can lift to 90┬║ your top hip is rocking back.
  • Keep the thigh muscles contracted (knee cap lifted) to support the knee joint. If you regularly have sore knees, you may feel irritation in the knee joint as you lift your leg, if the thigh muscles are not held tight.
  • Lower the leg back to the starting position
  • Reps: 15 to 20
  • Sets: 3 per leg

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