Side-lying Leg Hip Torsion Video Guide

Side-lying Leg Hip Torsion Instructions

1. Setup

- Anchor Pulleys: Secure the pulleys at the 0th position with the ankle strap and extender attached.

2. Starting Position

- Lie on Base: Lie on your side on the base with your legs towards the screen.

- Arm Position: Bend your lower arm and place it under your head to act as a pillow for support.

3. Leg Position

- Strap Application: Attach the strap to your upper leg.

- Lower Leg Placement: Position your lower leg forward, forming a 90-degree angle with your torso.

4. Add Resistance

- Weight Attachment: Attach the desired weight to the pulley system.

5. Movement

- Drive Knee: Drive the knee of your working leg towards the floor, focusing on rotating your hip.

6. Breathing

- Diaphragmatic Breathing: Breathe using your diaphragm.

- Expiration: Exhale during each concentric phase (as you drive the knee down) with a "Haaaa" sound.

7. Engagement

- Core Engagement: Keep your core muscles engaged throughout the exercise.

- Pulsing: Perform pulses at 65% of your maximum range of motion, maintaining the "Haaaa" sound during each concentric phase.

Side-lying Leg Hip Torsion Tips for Proper Form

- Control: Maintain controlled movements to ensure proper muscle engagement and reduce the risk of injury.

- Alignment: Keep your body aligned and avoid excessive twisting or turning.

- Focus: Concentrate on the hip muscles being worked, ensuring they are doing the majority of the effort.

Incorporate Side-lying Leg Hip Torsion into your routine to enhance hip mobility, strength, and stability.