Classification
| Utility: | Auxiliary |
| Mechanics: | Isolated |
| Force: | Push |
Instructions
Preparation
Lie on side with legs straight, one leg on top of the other. Place forearm under shoulder perpendicular to body.
Execution
Keeping side of bottom foot on ground, raise hips up off ground while raising upper leg upward away from lower leg. Return to original position and repeat. Continue with opposite leg.
Comments
Keep feet pointed forward. Exercise can be performed on mat or towel or cushioning can be placed under forearm. See ROM Criteria and Spot Reduction Myth.
Easier
Exercise can be performed with bent knees. Movement can also be made easier by leaning body up against wall, horizontal bar or platform.
Harder
Exercise can be made more challenging with ankle weight attached to upper ankle.
