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Side Lying Hip Adduction

A great exercise for our glutes and hips. No equipment needed.
Lie on your side on a mat/floor with your legs straight and your feet stacked in a neutral position. Your lower arm can be bent and placed under your head for support. Your upper arm rests upon your upper hip or in front of you for stability. Your hips and shoulders should be stacked up and aligned vertically to the floor.
Exhale and raise the lower leg off the floor. Keep the knee straight and the foot in a neutral position. Do not allow the hips to roll forward or back. Both knees should be “looking” straight ahead. Continue raising the leg until the hips begin to tilt, the waist collapses into the floor or until your feel tension develop in your low back or oblique muscles.
Inhale and return the leg to your starting position. Repeat.
Due to the limited movement at the hip joint in this direction, the leg need only rise a few inches off the mat/floor.


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goalliedathletes
Guest

Very much enjoyed these guidelines, particularly because hip alignment plays a key role in utilizing the core and the glutes. Sometimes we forget that exercises can emphasize multiple muscle groups at once! 🙂

Love Served Daily
Guest

Thanks for sharing

Dawn Marie
Guest

Thank you for posting this!! I know it may sound silly; however, with my limitations currently this low-impact exercise felt sooooo good to do. You’re a genius, giggles!