Side Lying Hip Abduction, External Rotation, and Kick

Instructions

1. Lie on your side with your bottom leg bent for support and your top leg stacked over it.

2. Lift the top thigh upward into hip abduction while keeping the knee bent.

3. Once the thigh is lifted, keep it there and slowly externally rotate the top leg.

4. Extend the knee.

5. Pause briefly at the end of the knee extension.

6. Bend the top knee again if returning through the same path.

7. Lower the leg back down with control to the starting position.

Common Compensations

• Do not roll your pelvis backward as you lift the leg.

• Do not let your chest or torso rotate backward.

• Do not let the top thigh drop when you straighten the knee.

• Do not rush the knee extension or lowering phase.

• Do not tense your neck or shoulders unnecessarily.

• Do not use momentum to swing the leg up.

Extra Info

• You should feel this mostly in the outer hip and glute of the top leg.

• You may also feel the quad working as you straighten the knee.

• Your core should help keep your pelvis stable while the leg moves.

• The movement is more about control and alignment than lifting the leg very high.

• You should not feel sharp pain in the hip, knee, or low back.