The side lying leg lift with weight is a weight bearing Active strength exercise that targets the abductor muscles and the hips.
Side Lying Leg Lift with Weight
Active level strength, side lying leg lifts with weight.
You’ll need a weight to place on your ankle and a small roll to go underneath your waist. So, laying on your side, ensure that the towel is right at your waist fold, and then you can place your arm underneath your head or a pillow. Your want to have your bottom leg comfortably bent, your top leg is in line with your trunk, and up against the wall or some sort of cuing for you to bring yourself back and keep your leg in that alignment with your torso.
So, in this position, roll your hips slightly forward. If you had a headlight, you’d want to be aiming toward about six feet in front of you so that you’re not blinding people coming into the room. And position, keeping your leg back, hold, two, three, and slowly back down. And one more time, breath in, lift leading with the heel, two, three, and back down.
Now, if you find that you have purchased a weight that only allows you to get through six repetitions, you’re going, “Whoa, it’s really heavy,” well, there’s nothing to occlude you from taking that weight and actually starting with it higher up the leg.
So you may want to actually purchase a weight that’s a little bit heavier and start with your leg lifts with the weight closer to the knee.
So the shorter the lever, the closer the weight is to the muscle that’s working, the less heavy it’s going to feel, but it might be just the right intensity for you initially, and as you get stronger, you gradually move the weight away from the muscle you’re working so that, eventually, it’s back at your ankle.
See more exercises like this at my Osteoporosis Exercises page.