Pilates for Painful Hips- 20 minutes to relieve hip pain through stretch and release exercises.
Pilates for Painful Hips- 20 minutes to relieve hip pain through stretch and release exercises.

HIP STABILITY DRILL, EXERCISE 3: BENT-LEG LATERAL RAISE

(5 repetitions on each side)

Purpose: This exercise strengthens hip rotator muscles (Figure 6-12).

Starting Position 1: Lay on the right side with the legs bent at 90 degrees and feet together with toes pointing straight ahead. Support the upper body with the right elbow. The elbow is bent at 90 degrees, the upper arm is perpendicular to the ground and the right hand makes a fist vertical to the ground.

Starting Position 2: Lay on the left side with the legs bent at 90 degrees and feet together with toes pointing straight ahead. Support the upper body with the left elbow. The elbow is bent at 90 degrees, the upper arm is perpendicular to the ground, and the left hand makes a fist vertical to the ground.

Commands: The commands for the lateral leg raise are as follows:

  • Starting Position, MOVE.
  • In Cadence, EXERCISE (count as a 4-count exercise according to Chapter 7, Execution of Training, paragraph 7-29).
  • Change Position, MOVE.
  • In Cadence, EXERCISE (count as a 4-count exercise according to Chapter 7, Execution of Training, paragraph 7-29).
  • Position of Attention, MOVE.

Cadence: SLOW

Count:

  1. Raise the top leg about 12 inches above the ground, keeping the feet together.
  2. Return to the starting position.
  3. Raise the top leg about 12 inches above the ground, keeping the feet together.
  4. Return to the starting position.

Check Points:

  • Face to the front of the formation, maintaining a generally straight line with the body, from the knees to the torso.
  • Keep the feet together throughout the exercise.
  • Place the top hand over the stomach throughout the exercise.

Precaution: N/A

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