Side-Lying Weighted Hip Abduction

Starting Position

1. Lie on your side on a mat, with your bottom leg bent and stability provided by your forearm on the floor (elbow directly under your shoulder).

2. Keep your top leg extended or slightly bent.

3. Rest a dumbbell on your slightly flexed top thigh, holding it firmly with your top hand to provide resistance.

Movement

1. While keeping your torso stable and engaging your core, lift your top knee/leg upward in a controlled arc.

2. Squeeze your glute and hip at the top of the movement.

3. Slowly lower your leg back to the starting position with control.

4. Maintain steady breathing and avoid rocking your torso back and forth.