Outer Thigh Lift

A lateral leg lift that targets the hip abductors by raising one leg out to the side while lying on your side.

Instructions

1. Lie on your right side on a mat with your body in a straight line from head to feet.
2. Rest your head on your right arm, with your left arm in front of your body for stability.
3. Stack your feet on top of each other, or place your left foot in front of your right for more stability.
4. Keep your right leg straight and engage your core.
5. Raise your left leg up and out to the side, keeping it straight and avoiding any rotation at the hips.
6. Lift your leg to about 45 degrees or until you feel a strong contraction in your outer thigh and hip.
7. Slowly lower your leg back to the starting position with control.
8. Complete all repetitions on one side before switching to the other side.

Tips

• Keep your core braced throughout to prevent your torso from rolling backward.
• Move slowly and deliberately - speed reduces the effectiveness of the exercise.
• Do not let your leg drift forward or backward; keep the movement in the lateral plane.
• Feel the burn in your hip and outer thigh, not your lower back.
• Add a resistance band around your thighs for increased difficulty once you master the bodyweight version.