The side lying leg lift with weight is a strength exercise that targets the abductor muscles and the hips. If you find this exercise too advanced, you should try the side lying leg lift exercise without weights.
Side Lying Leg Lift with Weight
The side lying leg lift with weight is an intermediate level strength training exercise.
1. How to Get in Position
You’ll need a weight to place on your ankle and a small roll to go underneath your waist.
Lie on your side and ensure that the towel is right at your waist fold.
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.
2. Perform the Exercise
So, in this position, roll your hips slightly forward.
If you had a headlight on your forehead, 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.
Keep 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.
3. Consider Adjusting the Weight Location
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 preclude you from taking that weight and actually starting with it higher up the leg.
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.
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.
Side Lying Leg Lift with Weights • Tips
Here are a few tips to help you with this exercise:
- If your hips are wider than your waist, place a small pillow or rolled towel in the space between your pelvis and rib cage.
- Your top heel should remain in contact with the wall throughout the exercise.
- The closer to the ankle the weight is located, the heavier it will feel.
- If you are unable to do the required number of repetitions with the weight at your ankle, start with it resting on your thigh above the knee and slide it down as you get stronger.
See more exercises like this at my Osteoporosis Exercises page.