Side-Lying Adductor Leg Raise

1. Lie down on your side, ensuring your body is in a straight line from head to heels. The bottom leg should be straight with the top leg bent, resting the foot flat on the floor in front of the bottom leg.

2. Support your head by resting it on your bottom arm or on a workout mat. Place your top hand on the ground in front of you for additional support and balance.

3. Engage your core to stabilize your torso throughout the movement.

4. Slowly raise your bottom leg upward as high as you can while keeping it straight. Your inner thigh should be facing upwards, and you should focus on contracting these muscles as you lift your leg.

5. Hold the lift for a brief moment, then slowly lower your leg back down to the starting position without letting it rest on the floor. This completes one repetition.

6. Perform the desired number of repetitions, then switch sides and repeat the exercise with the other leg.

7. To ensure muscle balance and symmetry, aim to perform the same number of repetitions on each side.

Remember to maintain smooth and controlled movements throughout the exercise. Avoid using momentum or allowing your torso to roll forward or backward during the leg lifts.

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