- Stabilise yourself in the side lying position, using your upper arm and under leg
- Raise your upper leg till it is parallel to the ground and hold isometrically for the specified amount of time.
- Feel your bum (glute med) and the lateral line of your leg worked
- Lay on your side with knees bent. 90° angle at hips, knees and feet.
- Externally rotate the top knee without dropping your hip back
- Hold for a split second (or as indicated by therapist/trainer) and return to starting position without resting on the under knee
- Lay on your side with knees bent. 90° angle at hips, knees and feet.
- Lift your top leg slightly so no support is coming from the under leg.
- Externally rotate the top knee without dropping your hip back
- Hold for a split second (or as indicated by therapist/trainer) and return to starting position
- Lay on your side with knees bent. 90° angle at hips, knees and feet.
- Lift your top leg a few centimeters off of the under leg (15-20cm)
- Externally rotate the top knee without dropping your hip back.
- Hold for a split second (or as indicated by therapist/trainer) and then internally rotate the knee
