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Exercise overview
Training details
GlutesAbductors
Equipment
Bodyweight
Sets × time
2 × 30 sec
Rest
30 sec
How to perform it
Step-by-step instructions
- 01Lie flat on your back with both knees bent and feet flat on the floor.
- 02Cross one ankle over the opposite knee, forming a figure four.
- 03Gently pull the uncrossed knee toward your chest while keeping your shoulder blades on the ground.
- 04Hold the position for 15-30 seconds, then switch sides.
- 05Complete the prescribed repetitions while maintaining the same alignment and control.
Use this exercise in a plan