Lying Lateral Leg Lifts
Works: glutes (primarily the glute medius and minimus)
A. Lie on your side with your shoulder, hip, knee and ankle all forming a straight line. Bend your bottom leg at a comfortable angle and keep the top leg straight with your ankle pointing toward the ceiling
B. Lift the upper leg toward the ceiling (approximately 2-3 inches), contracting your buttock muscles at the same time. Ankle points towards the ceiling.
C. Lower the leg (but don’t let it rest) and repeat the movement in a small fast pulsing manner.
Change the angle of the leg relative to your body after you have completed the set repetitions at one angle: after straight leg lefts, try leg at 45 degrees and leg at 90 degrees.
Make it harder: Do in a side-plank position with your hand on the ground placed directly under your shoulder.