Movement · Moving Through Pregnancy
The Rise
Sideline Series · Move 6 of 16 · 10 each side
Why this one
Lifting the top leg strengthens the outer hip through its full range — steady, functional strength for standing, walking, and stairs.
How to do it
Extend both legs long and slightly forward for balance. Lift the top leg to hip height, then lower slowly with control.
Keep in mind
Precision over height. Keep the hips stacked and the waist long.
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? →