The Side Lying Leg Lifts exercise is one of the Beginner level Strength exercises in the Exercise for Better Bones program.
Side Lying Leg Lifts Exercise for Beginner — Transcript
Side lying leg lifts, strength: beginner.
So with this exercise, an exercise mat’s always a nice thing, or a comfortable carpet, and you want to have a small towel that you’re going to place at your waist so that when you lay down onto your side, that towel just fills in the space. Now you can either use your arm for support underneath your head or a pillow. You’re going to comfortably bend your bottom knee and your top knee is going to be straight in a line behind you. So what I’ve done is mimicked if I was up against a wall. My heel would be in that same line as my torso up against that wall. My top hand I’m going to place right in front of me, and I’m going to allow myself to roll into my hand ever so slightly so that if I had a light shining off my hip bone, it would be hitting the floor about six feet in front of me. So I don’t want you to be rolling back on this exercise, you want to just keep a slight forward tilt of the pelvis.
In this position, take a breath in, and exhale, leading with the heel, lift, two, three, and back down.
And so, if you find yourself lifting your leg quite up high, you can pretty well assure yourself that you’ve cheated. And what happens is, if we lift up high, we’re using our front hip flexors and quadriceps rather than our hip abductors, which are in here and attached right close to a common fracture site. So we really want to get these glute muscles working here, and that really makes us much more stable when we walk and do a lot of exercises.
So again, hips slightly forward, focus on leading with the heel, hand in front, breath in, slowly, gently tighten your tummy as you lift the leg, holding and exhaling, and slowly back down. And time to repeat, breath, and back down. Good.
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Side Lying Leg Lifts Exercise for Beginner — Professional Tip