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Side Leg Raise - Fitball

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Side Leg Raise    


Primary Muscles:
 
Hip Abductors, Gluteals

abductor muscles2

SecondaryMuscles: 
Core Muscles

Level of Difficulty: (4/10)    

Scale 4

 Repetitions:  
  10-15 Reps - General toning

 Instructions      
  • Position your so that you are side onto the ball with you bottom leg resting on the floor and your top leg out stretched inline with your shoulders. 
  • When ready, lift your top leg (the one outstretched) directly toward the ceiling 
  • Momentarily pause and then bring the leg slowly back down. 

 

 Teaching Points  
  • Keep your head inline with your spine 
  • Keep your shoulders relaxed 
  • Breath out as you raise the leg and breath in as you lower 
  • Keep the core muscles activated. 

 Adaptations  

  • Decrease range of movement 

 Progressions 

  • Do not let the foot touch the floor inbetween each repetition 
  • Add ankle weights if available