Side Lying Turnout

Instructions

Lie on your side with your hips and shoulders stacked.
Place a small ball between your knees.
Turn your legs out into turnout as much as is comfortable and controlled.
Hold the turnout position while maintaining light, steady pressure into the ball.
Keep your pelvis steady and your torso relaxed but supported.

Common Compensations

Do not let your pelvis roll backward.
Do not let the ball slip or fall.
Do not lose turnout as you hold the position.
Do not grip excessively through your neck or shoulders.
Do not press so hard into the ball that the movement becomes tense or rigid.
Do not force turnout beyond what you can control comfortably.

Extra Info

You should feel this mostly in the inner thighs and deep hip rotators.
You may also feel the outer hip muscles working to help maintain the position.
This setup is often used to improve awareness of turnout and adductor engagement.
The movement or hold should feel controlled and supported, not strained.
You should not feel sharp pain in the hips, knees, or low back.