Side-Lying Knee Outward Kick

1. Begin by lying on your side on a comfortable but firm surface.

2. Support your head with your lower hand or arm, and stabilize your body by resting your top hand in front of you.

3. Stack your legs, bending both knees slightly, but keep your top leg's knee and thigh resting on the other.

4. Engage your core and hip muscles as you prepare to initiate the movement.

5. While keeping your feet together, lift the knee of your top leg, creating external rotation at the hip.

6. Raise your knee as high as you can without shifting your hips or losing alignment.

7. Hold the position briefly at the top for maximal contraction.

8. Slowly lower your knee back to the starting position.

For best results, perform the exercise for a set number of repetitions before switching sides. Ensure that you perform the same number of repetitions for both the left and right sides to maintain balance in muscle development.

Remember to keep the movement controlled, focusing on using the muscles of the gluteal region rather than momentum to perform the kick. Proper form is crucial to gaining maximum benefit from this exercise and preventing injury.

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