Side Leg Lifts with Mini Ball

Purpose: The ball stabilizes hips and spine to allow only leg abduction and adduction.

Engagement: While hip abductors are the focus, the gluteus maximus and muscles of the spine stabilize the body in the frontal plane.

Movement: Lie sideways over ball, which is directly beneath waist. Top leg is straight, aligned with spine. Bend bottom leg, stack knees and hips, and dorsiflex ankle. Extend bottom arm on floor, and rest head on it. Extend top arm overhead. Body is in alignment from head to tail, spine lateral flexed over ball. Plantar flex ankle of top leg and abduct; maintain spinal alignment and parallel leg position. Do not allow top leg to rotate laterally. Lower (adduct) leg to original position.