Side Lying Leg Lifts

Lie on one side with the bottom leg bent to 45 degrees and the top leg straight. Stack the hips and shoulders directly on top of one another. There is a strong tendency to roll the hips forward or back here. Engage the gluteus medius to lift the upper leg toward the ceiling; squeeze and hold the top position and then slowly lower the leg. This is not a big movement and is easily overdone, which shifts the work away from the gluteus medius to other surrounding musculature. Avoid any crunching with the trunk and lift the leg just high enough to feel the gluteus medius engage. For an additional challenge, add an isometric hold at the top.

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