Week 2 - Day 3

Drill 4: Supported Side-Lying Hip Abduction

Setup

  • Lie on your side with knees slightly bent and stacked.
  • Support your head with a pillow or your arm.

Instructions

  • Exhale and lift your top leg slightly while maintaining pelvic stability.
  • Inhale to return to the starting position.
  • Move slowly and maintain control throughout.
Sets: 2 – 3
Reps: 8 – 10 slow reps per side
Breath: Exhale during lift, inhale to return
Rest: As needed

What to Feel

  • Activation of the lateral hip muscles.

What to Avoid

  • Rolling the pelvis backward or forward.

Red Flags

  • Pain or discomfort in the hips.

Regression

  • Place a pillow between the knees for added support.