An isolation movement that trains your abductors, done using just your bodyweight.
Muscles you'll work
AbductorsPrimary
How to do it
Lie on your side with your hips and knees bent, and your feet stacked. Your head can be supported by your arm or a pillow.
Ensure your hips are stacked vertically, one directly above the other, and not rolling backward.
Keeping your feet together, slowly lift your top knee upwards, rotating your thigh outward. Maintain a stable torso and pelvis throughout the movement.
Continue lifting until you feel a contraction in your outer hip, or as far as comfortable without rocking your hips.
Slowly lower your top knee back to the starting position in a controlled manner.
Complete the desired number of repetitions, then switch sides and repeat.
