Side Lying Hip Circumduction

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The side lying hip circumduction workout is a bodyweight exercise that primarily targets the glutes and adductor muscles.

By lying on your side and lifting your top leg, you engage the glutes to perform circular movements.

This exercise uses the bodyweight as resistance, allowing for a controlled and effective workout for the targeted muscles.

While it may engage some auxiliary muscles, the focus remains on the glutes and adductors.

Lie on your side with your legs extended and your head resting on your lower arm.
Place your top hand on your hip to stabilize your body.
Engage your core by pulling your belly button towards your spine.
Keeping your legs straight, lift your top leg as high as you can without rotating your hips.
Slowly lower your leg back down to the starting position.
Repeat the movement for the desired number of repetitions.
Switch sides and perform the exercise with your other leg.

Position yourself on your side with your legs extended straight and stacked on top of each other. Keep your body in a straight line from head to toe, engaging your core muscles to maintain stability.
Initiate the movement by lifting your top leg up towards the ceiling, while keeping it straight and maintaining control throughout the entire range of motion. Imagine your leg is a long lever, powered by the strength of your glutes and adductor muscles.
As you reach the top of the movement, focus on squeezing your glutes and adductor muscles to maximize the engagement. Feel the burn in those muscles as they work hard to lift and control the leg.
Slowly lower your leg back down to the starting position, maintaining control and resisting the urge to let gravity take over. This eccentric phase of the exercise is just as important as the concentric phase, so make sure to emphasize the control and engagement of your muscles throughout.
Repeat the movement for the desired number of repetitions, then switch to the other side to work both sides equally. Remember, consistency is key when it comes to improving your form and strengthening your glutes and adductor muscles, so make sure to incorporate this exercise into your regular routine.