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Hip Abduction

Well-toned hip

Coach's Tips

It is a workout that focuses on each side of your glute muscles. The movements are fairly easy, making it a good workout for beginners. You can train your mid part of glute muscles with this exercise!

How to

Starting Position

1. Lie on your side on a mat or the floor with your legs straight. 2. Position your lower arm closest to the floor at a 90 degree angle with your elbow directly under your shoulder. 3. Place your top arm in front of your chest for support.

Proper Form

1. Keeping your legs straight and together, lift your top leg as high as possible. 2. Hold the raised position for a few seconds. 3. Slowly lower your leg back down to the starting position. 4. Repeat the same amount of repetitions with the same leg, then switch sides and repeat.

Breathing Technique

1. As you lift your leg, exhale slowly and steadily. 2. As you lower your leg, inhale slowly and steadily.

Precautions

1. Avoid arching your back or bending your legs during the movement. 2. Keep your core and glutes engaged throughout the exercise. 3. Avoid allowing your top leg to drop too quickly back to the starting position. 4. Start with a lighter weight or body weight before progressing to heavier weights.

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