Side-Lying Single-Leg Hold Adduction

Side-Lying Single Leg Adduction Hold

Starting Position:
1. Lie on your side on a flat surface, such as a mat or carpet.
2. Ensure your body is in a straight line from head to toe.
3. Support your head with your lower arm bent, placing your head on your palm.
4. The opposite arm can rest on your hip or in front of your chest for balance.
5. Keep your legs extended straight out, with your feet stacked on top of each other.

Movement Instructions:
1. Keeping your bottom leg flat on the ground, slowly lift your top leg upward. Aim to raise it about 45 degrees while keeping it straight.
2. Hold the top leg in the lifted position for a moment, focusing on contracting the muscles on the inner thigh of your bottom leg.
3. Slowly lower the top leg back to the starting position without letting it touch the bottom leg.
4. Repeat this movement for a set number of repetitions, typically 10 to 15 times.
5. Switch sides to work the other leg.

Tips:
- Keep your core engaged throughout the movement to help stabilize your body.
- Avoid any rocking or twisting; ensure the movement is controlled and fluid.
- Focus on your breathing: inhale as you lift your leg and exhale as you lower it.