Lying Side to Side Knee Exercise Guide
Exercise Profile
- Target
- Adductors
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Adductors
- Secondary Muscles
- Gluteus Medius, Rectus Abdominis, Tensor Fasciae Latae, Obliques, Sartorius
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 5
- Alternate Names
- Side Knee Raise
Visualised Target Muscle Groups
Front
Back
How to: Lying Side to Side Knee
- Lie on your back with your knees bent and feet flat on the ground.
- With your knees together, slowly shift both knees to one side while keeping your shoulders on the floor.
- Hold for a moment before bringing the knees back to the center and then shifting to the other side.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using momentum instead of muscle strength to perform the exercise.
- Allowing the lower back to lift off the ground.
- Not fully extending the legs during the movement.
Modifications
- Perform the exercise with a pillow under your hips for added support.
- Reduce the range of motion if you experience discomfort.
Tips
- Keep your movements controlled to engage the target muscles effectively.
- Focus on squeezing the muscles at the end of each movement.
- Avoid arching your lower back by keeping it pressed against the ground.
Lying Side to Side Knee Alternatives
Tags
adductors
hips
strength
abdominal
glutes
body weight
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