Third-Party Video

The linked video was created by a third party and is publicly available on YouTube. It is provided as a visual demonstration of this exercise while I work on producing my own video.  All rights to the video remain with the original creator.

The written exercise guidance below has been created independently by Move Better. Feel Great.

STEP BY STEP GUIDE: 

1. Set up
Lie on your side on a comfortable surface with both legs completely straight. Stack your hips, knees and ankles on top of each other so your body forms a straight line.

2. Position your top leg
Move your top leg slightly behind you, keeping your knee straight and your foot parallel to the floor. Avoid allowing your leg to drift forwards or your toes to turn down towards the floor.

3. Set your position
Gently engage your core to keep your pelvis neutral and keep your hips stacked on top of each other. Use your bottom arm and leg for support to help keep your body stable.

4. Lift your top leg
Keeping your knee straight, slowly lift your top leg upwards. Only lift as high as you can while keeping your pelvis still and maintaining good control.

5. Hold at the top of the movement
Hold at the top of the movement for the prescribed amount of time. You should feel the muscles around the outer and back portion of your glute working.

6. Lower and repeat
Slowly lower your top leg back towards your bottom leg in a controlled manner. Repeat for the prescribed number of repetitions before changing sides.

Key point: Keep your pelvis neutral, hips stacked and top leg slightly behind you throughout the exercise. Avoid hiking your hip towards your ribs or allowing your leg to drift forwards as you lift.

Pro tip: You don’t need to lift your leg particularly high. A smaller, controlled movement while maintaining your position will help keep the exercise focused on the target muscles.