One move
Side-Lying Hip Abduction
How to read ahead. Do to go one move at a time.
Lie on your side, legs long and stacked. Lift the top leg a short way toward the ceiling without rolling the hips back, then lower with control. Quiet pelvis, working outer hip.
Option. Bend the bottom knee for a steadier base. Soften a little hip flexion (about a hand's width in front of the body) if the front of the hip takes over. Light ankle band only when the bodyweight version feels smooth. Iron pumper: pause at the top for two breaths, or a slow three-count lower. Still no waist hike.
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1
Lie on your side with legs long, hips stacked, head resting on the bottom arm or a small cushion.
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2
Brace lightly so the waist does not sag. Keep the top hip stacked. Do not roll backward.
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3
Lift the top leg a short distance toward the ceiling. Lead with the heel, toes soft or slightly down.
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4
Stop before the pelvis tips or the waist hikes toward the ribs.
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5
Lower slowly until the legs nearly touch. Breathe steady.
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6
Finish the set, then switch sides. Smaller range with a quiet pelvis beats a big cheat.