Classification
| Utility: | Auxiliary |
| Mechanics: | Isolated |
| Force: | Push |
Instructions
Preparation
Lie on side on mat. Place forearm on mat under shoulder perpendicular to body. Bend knees at a right angle. Place upper leg directly on top of lower leg and straighten hips.
Execution
Raise body upward by straightening waist so hips and waist are ridged. Hold position. Repeat with opposite side.
Comments
Muscles are exercised isometrically. Movement can also be performed dynamically, moving hip up and down, see Bent Knee Side Bridge. Gracilis of upper leg is in active insufficiency with hip extended and knee flexed. Also see Spot Reduction Myth.
Easier
Movement can be made easier angling body up against wall with legs straight.
Harder
Exercise can be made more challenging with knees straight.
