Time to work the booty and outer thighs with side lying leg circles!
This video has not been modified for injury or chronic pain issues. Please talk to your doctor before beginning any exercise routine. You want to skip this exercise if you are in any acute pain in your hips.
To start, we want to make sure that our spine is lined up as much as possible. Check to see that your head is in line with your shoulders and pelvis. We want to make sure that we're not forward with our head or torso and we want to have our feet slightly in front of us.
Engage in your abs as you pick up a leg (with the toes pointed down toward the floor) and you should feel your glute med and the abductor kick in. One important tip is to make sure you keep your knee soft. You don't want to lock the knee out because you will lose access to your muscles. You want to make sure the knee feels slightly bent.
You're going to do very small circles, small and slow, so that you can control the movement and make sure that you're not moving your pelvis. You want to make sure that you're working the glute med and the abductor, so you want to keep your pelvis quiet. Use your abdominals to do that and make sure you're not gripping with the bottom leg and using it for support.
Once you feel compensations kick in, rest. The compensations you're looking for are: big movement of the pelvis or too much feeling in the hamstrings or the quads. Make sure you're feeling the glute med and the abductors working the most. When you start feeling the compensations, rest the leg. Switch directions after you've rested.
You're done! Go ahead and stretch the glutes out with a simple glute stretch. Lay down on your back and cross one knee over the other and pull the legs into your chest as you inhale and exhale.
If you notice that one side is stronger than the other, I would recommend that you do a second set on the weaker side. You want to try to balance out the two sides so you can function with more ease. Muscular imbalance can create compensations that lead to future injuries.
Remember the other important tip? Keep your knee soft. Do not lock it out! Keep your glute med and abductors working.
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