Movement · Hips & Glutes
Side Lift
The Work · Move 4 of 7 · 10 each side
Why this one
Lifting the top leg straight up strengthens the outer hip through its full range — and the slow, flexed lower builds the control that protects the joint.
How to do it
Stack your hips and shoulders while lying on your side. Lift the top leg upward on an inhale, and flex the foot to lower it slowly on an exhale.
Keep in mind
Precision over height — a lower lift with stacked hips beats a high one that rolls you back.
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? →