Lie on side on mat. Place forearm on mat under shoulder perpendicular to body. Place upper leg directly on top of lower leg and straighten knees and hips.
Raise hips upward by lateral flexion of spine. Lower to original position and repeat. Repeat with opposite side.
Exercise can be performed with bent knees. Movement can also be made easier by angling body up against wall, horizontal bar or platform.
Exercise can be made more challenging with added weight on hip.
- Gluteus Medius
- Gluteus Minimus
- Tensor Fasciae Latae
- Quadratus lumborum
- Psoas major
- Iliocastalis lumborum
- Iliocastalis thoracis
- Adductors, Hip
- Gluteus Maximus, Lower Fibers
- Deltoid, Lateral
- Trapezius, Middle
- Trapezius, Lower
- Serratus Anterior, Inferior Digitations