Hanging Knee Raise
Hanging Knee Raise is an effective core exercise that increases your abdominal muscles' functional strength, muscular development, and control. This exercise is great for improving grip strength.
BEGINNER
Pretzel Side Kick
Pretzel Side Kick is a basic, single-joint exercise that strengthens the glutes while also improving stability and mobility of the hip joint.
Demonstration Video
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Target Muscles
Instructions
- Lie on your side with both knees bent and placed on top of each other, supporting your torso and resting on one forearm. One leg should be slightly behind the other.
- Keep your spine straight while supporting your stomach and lifting your chest. Lift your knee off the floor and move your leg out to the side. Keep it parallel to the floor. Return your left leg to its original position. Do all reps, switch sides, and repeat.
Tips
- Do not lean your torso forward during the kick.
- Don't let the kicking leg hit the ground.
- Tighten your abs and glutes to ensure stability.
Alternative Exercises
Standing Hip Abduction
Standing Hip Abduction targets the hip abductor muscles – located outside the hips. This exercise helps promote strength and stability in the hip muscles when walking or running.
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