Movement · Strong Bones
Side-Lying Hip Abduction with Heel Press
The Work · Move 11 of 15
Starting position
Lie on your side, bottom leg bent for support, top leg straight, head on your bottom arm. Flex your top foot so the toes point forward.
8–10 sets
Breath — Inhale to prepare · Exhale to execute
How to do it
Keeping your top leg in line with your torso, slowly lift it toward the ceiling about a foot, pause, then lower with control. Switch sides.
Keep in mind
Push out through the heel of your top leg as you lift, to fully engage the lateral hip.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →