Week 3 - Day 4

Drill 5: Supported Side-Lying Hip Abduction

Setup

  • Lie on your side with knees slightly bent.
  • Head supported by your arm.

Instructions

  • Inhale to prepare.
  • Exhale and lift the top leg slightly without rotating the pelvis.
  • Hold for 2–3 seconds, then return.
Sets: 2–3
Reps: 8–10 per side
Breath: Exhale to lift, inhale to return
Rest: As needed

What to Feel

  • Glute activation and hip control
  • Pelvic stability throughout

What to Avoid

  • Rolling the pelvis or hiking the hip

Red Flags

  • Pain in the hips or lower back

Regression

  • Perform with a pillow between knees for support.