Hip Abductor (outer thigh) – side leg raise

Stand tall, shoulders down & relaxed, core muscles engaged to stabilize the spine.  Soft knees.  Flexed foot on the leg that raises.  Knees & toes stay facing forward rather than up.  Keep your posture throughout the exercise.

Gently place your fingertips on a stable object if you need help with balance.  With your weight on one leg, exhale & lift the other leg (flexed foot, squeeze glutes & thighs) out to the side as high as is comfortable.  Pause at the top, inhale as you slowly lower foot back down to the floor.  Do a few on each side.

You can lay on your side on the floor.  Keep your body in a straight line from head to toe & your hips evenly stacked on top of each other.  Exhale while lifting your leg (flexed foot, squeeze glutes & thighs) toward the ceiling, pause at the top, inhale and slowly lower leg down.

Gluteus Medius (butt) – single leg squat (Bulgarian/Split Squat)

Stand tall, shoulders down & relaxed, core muscles engaged to stabilize the spine.  Maintain your posture throughout the exercise.

Stand in a staggered stance with rear foot elevated (on chair, bench or step preferably below knee level) & front foot forward on the floor.  Keep the front knee in line with the foot as you perform the exercise.

Keep the back straight while lowering the rear knee towards the floor. Go only as far as comfortable.  Push yourself back up with the forward leg (working leg) while squeezing the glute & thigh.  Think of pushing the floor away with your foot & leg.
Disclaimer:  It is my pleasure to answer your questions regarding exercises.  I am not however able to help you if you’ve recently had an injury or surgery & have not yet received your doctors approval to exercise.  You must have the green light to start an exercise program before I can recommend appropriate exercises for you.  I am all about safety first!

Move more to feel better.

Where there’s a will, there’s a way & I can find a way that works well for you :)

kandice@persona.ca