- Position yourself lying sideways on the floor next to a bench or sturdy surface.
- Place your top (working) leg on the bench so that your foot or calf is resting on it, with the leg extended.
- Your bottom (unaffected) leg should be resting on top of the working leg.
- Support your upper body by propping yourself on your forearm, maintaining a straight line from your shoulders to your hips.
- Using the adductor muscles of your working leg, lift your hips off the ground, bringing your body into a side plank position.
- Keep the unaffected leg passive, allowing it to rest on the working leg.
- Slowly lower your hips down toward the floor but don’t let them touch the ground.
- Repeat as prescribed by your physiotherapist.
Category: Strength Region: Lower Limb, Hip Equipment: Bench Position: Side Activation: Concentric Unilateral: No
