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Side Leg Lift

Strengthens and tones the hips and buttocks.

Equipment
Exercise mat and ankle weights (optional)

Exercise Technique
1. Use your bottom arm as a pillow and place your top hand in front of you for balance.
2. The bottom leg should be bent for a good base of support.
3. Raise your top leg in line with your hip. This is your starting and ending position.
4. Raise your leg as high as you can without turning the toes towards the ceiling. Keep the toes and knees facing forward.
5. Finish the required number of repetitions. Switch sides.

Performance Tips
1. Keep the hip muscle always facing the ceiling. If you roll your leg forward, you’ll use your hamstrings and buttocks. If you roll your leg backward, your quadriceps (muscles in the front of the thigh) will take over.
2. Keep your head and spine in a straight line.
3. Start the movement by contracting your hip muscle instead of lifting from your ankle.
3. Stay in control of your leg. It is just as important to control the downward phase of the movement as the upward phase.
4. If you have chronic hip joint pain, avoid this exercise.

Repetitions
Do 10 to 15 repetitions per side.

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