Standing Side Leg Lift


Standing Side Leg Lift

This exercise tightens and tones muscles in the hip and buttocks. The muscles of the leg you stand on are also being strengthened.

Equipment
Ankle weights.

Exercise Technique

  1. Stand holding a wall or back of a sturdy chair for balance.
  2. Lift your right leg sideways to about 45 degrees.
  3. Slowly lower down.
  4. Do the desired number of repetitions, then switch sides.

Performance Tips

  1. Keep the toes and knee of the leg you are lifting facing forward. If you rotate your leg so the toes and knee are facing the ceiling, you will work the front of the thighs instead of the hip.
  2. Hold the wall lightly. Use it only to steady your balance. Avoid leaning onto the wall.
  3. avoid swinging the leg sideways. Move slowly by contracting the muscle first.
  4. Keep your shoulders facing forward throughout the exercise. Avoid rotating at the waist.

Repetitions:
Do 12 to 15 repetitions on each leg. This equals one set. Do on to three sets.

Continue reading here: Supine Hamstring Stretch

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