To work the abductors whilst maintaining length in the waist and spinal stability
Kneel upright on the floor and then stretch out the right leg to the right side until the right foot is level to the left knee. Place the left hand on the floor, level with the left knee. The left hand, left knee and right foot all lie in the same plane and alignment. Place the right hand onto the right hip.
Alternatively, it may be placed in front of the forehead. The body should form a diagonal straight line from the right foot, right hip to the right ear. Ensure the buttocks do not stick out. Inhale and stretch the foot along the floor, elongating the waist and lift the leg upwards as high as possible, aiming to get the foot level with the hip
Exhale - To move the leg forwards in front of the body towards the chest. The leg moves as far forwards as a neutral spine allows
Inhale – To bring the leg back again, keeping the foot level with the hip
Exhale – To push the leg backwards behind the hip as far as a neutral spine allows
Inhale – To bring the leg back again, keeping the foot level with the hip. Continue moving the leg back and forth up to ten times
Exhale – To finish and lower the leg back down to the floor again
Glute Maximus, glute medius, glute minimus, tensor fascia latae, psoas
Ensure the shoulders stay away from the ear and the gap between ear and shoulder remains equal on both sides. Maintain good scapula stability to prevent any collapsing in between the scapula
Keep the collar bones open
As the leg moves back and forth, imagine it is sliding on a sheet of glass (i.e. maintain a constant even height as the leg moves)
Keep abdominals engaged throughout to ensure a neutral spine so that the back does not over arch or over flex
Ensure the pelvis does not roll forward or back (keep the hips stacked directly on top of one another
Maintain an equal length on both sides of the waist
Ensure that the body does not lean forwards or backwards as the leg moves
Ensure the body is in alignment to prevent the buttocks from sticking out
Ensure the head does not poke forwards
Some outer thigh exercises may aggravate sciatic problems
A lovely exercise for spinal articulation to open the back of the body and assist in coordination
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