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Exercise overview
Training details
AbductorsGlutesHip FlexorsCore
Equipment
Bodyweight
Sets × reps
3 × 12 / side
Rest
45 sec
How to perform it
Step-by-step instructions
- 01Lie on your side with the bottom leg slightly bent and the top leg long.
- 02Stack the hips and keep the waist lifted away from the floor.
- 03Swing the top leg forward only as far as the pelvis stays still.
- 04Move the leg back behind the body by squeezing the glute, not by arching the lower back.
- 05Keep the kick smooth and controlled before switching sides.
Use this exercise in a plan