Week 5 - Day 2

Drill 3: Side-Lying Hip Abduction with Breath Focus

Setup

  • Lie on your side with knees slightly bent, supporting head with arm.
  • Top hand resting on your hip or in front for balance.

Instructions

  • Inhale to prepare.
  • Exhale and lift the top leg while maintaining pelvis stability.
  • Inhale to return to start.
Sets: 2 – 3
Reps: 8 – 10 per side
Breath: Exhale to lift, inhale to return
Rest: As needed

What to Feel

  • Glute and hip engagement
  • Stability in pelvis during movement

What to Avoid

  • Rolling the pelvis backward

Red Flags

  • Sharp pain in the hip or lower back

Regression

  • Perform smaller lifts for control.