Side-Lying Thigh Push

1. Start by lying on your side on the floor or a mat, with your legs extended straight out. Support your head with your lower arm or hand.

2. Stack your feet on top of each other and use your top arm for stability by placing your hand on the floor in front of your chest.

3. Engage your core and keep your hips stacked vertically. This will be your starting position.

4. Lift your top leg toward the ceiling while keeping it straight. The motion should come from your hip and glutes, focusing on the gluteus medius and minimus muscles which are highlighted in the images shown.

5. Slowly raise your leg as high as you can without compromising your form, then hold the position briefly for a moment.

6. Gentle lower your leg back down to the starting position, without allowing it to rest on the bottom leg.

7. Complete the recommended number of repetitions on one side before switching sides and repeating the exercise with the other leg.

Make sure to keep movements controlled, avoid using momentum, and maintain proper alignment throughout the exercise to effectively target the correct muscle groups and prevent injury.

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