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.
Raise body upward by straightening waist so hips and waist are ridged. Hold position. Repeat with opposite side.
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.
Movement can be made easier angling body up against wall with legs straight.
Exercise can be made more challenging with knees straight.
- Gluteus Medius
- Gluteus Minimus
- Tensor Fasciae Latae
- Quadratus lumborum
- Psoas major
- Iliocastalis lumborum
- Iliocastalis thoracis
- Adductors, Hip
- Gluteus Maximus, Lower Fibers
- Latissimus dorsi
- Pectoralis major
- Pectoralis minor
- Levator Scapulae