|What You Strengthen:||The muscles in the front of the thigh, from the top of the knee to the groin (tensor fascia latae, gluteus medius, vastus lateralis, and iliotibial band).|
|The Action:||Hip abduction.|
|Equipment You Need:||Rolled towel or small pillow, ankle weight(s).|
Put a weight on the ankle of your exercising leg. Lie on your side on a flat surface with both legs extended. Bend the knee of your bottom leg 90 degrees toward your chest, to stabilize your hips and take the pressure off your back. Keep the knee of your exercising leg straight. Lift your foot toward the ceiling, leading with your heel. This keeps your leg internally rotated. Lift your leg to a 45-degree angle, maintaining alignment. Hold for a moment and then return to the starting position.
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