pocket-pt-guide

Hip Stability Drill
Exercise 3: The Lateral Bent–leg Raise
(5 repetitions on each side)
Purpose: This exercise strengthens hip rotator muscles.
Starting Position 1: Lay on your right side with your legs bent at
90–degrees and feet together with toes pointing
straight ahead. Support your upper body
with your right elbow. Your elbow is bent at
90–degrees, your upper arm is perpendicular
to the ground and your right hand makes a
fist vertical to the ground.
Starting Position 2: Lay on your left side with your legs bent at
90–degrees and feet together with toes pointing
straight ahead. Support your upper body with
your left elbow. Your elbow is bent at 90–degrees,
your upper arm is perpendicular to the ground
and your left hand makes a fist vertical to
the ground.
Cadence: SLOW.
Count: 1. Raise the top leg approximately 12 inches
above the ground, keeping the feet together.
2. Return to the Starting Position.
3. Raise the top leg approximately 12 inches
above the ground, keeping the feet together.
4. Return to the Starting Position.
STABILITY
TRAINING