Side Laying Hip Abduction PAIL’s Progressive Angular Isometric Loading

Lay on your side with a 90° bend in the hips and knees. Interlock your fingers and put your arms straight out perpendicular to your body. Squeeze your hands together driving them both into the ground really trying to keep the top arm pinned down. Drive your base knee into the ground and push your knees apart by squeezing the obliques and glutes. Create as much tension in your body as possible and really drive the legs apart. Expect some cramping in the arm, core, hips, glutes, etc. Push into your end range for the allotted time. This is a fantastic way to work the abs, hip mobility, and wake up the glutes.