How to Do Side Lying Leg Lifts With Therabands
Side lying leg lifts help to strengthen and tone the outer thigh muscles. This exercise can be done with free weights and machines; however, working with a theraband provides more versatility. Since therabands are lightweight, you can take them with you when you travel. Instead of having to buy several pairs of weights to increase the resistance, you can simply tighten the theraband to make the exercise more challenging.
Instructions
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Theraband Side Leg Lift
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1
Take a piece of theraband or dynaband, and tie it into a circle. The smaller the circle, the more resistance you will feel. Also, the darker the color, the more tension the band usually has. Place the band around both legs and move it so it is just a bit higher than your knees.
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2
Lie on one side and line up your shoulders and hips so they are stacked on top of one another and do not twist the body or roll backward. Either bend the elbow of your bottom hand and rest your head on top, or lie all the way down. Avoid propping yourself up on your bottom elbow as this gives no support for your trunk. Your legs and feet should be slightly out ahead of you to protect the back, and the knees should remain slightly bent.
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3
Tighten the outer thigh muscle of your top leg. Exhale and lift straight up. Lift the leg only a few inches. Avoid lifting the leg too high, as you will not isolate the muscle as well, and going too high can place strain on the back. Inhale and lower slowly back down.
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4
Make sure the toes stay pointing straight ahead and not up to the ceiling--do not turn the leg out. If you want a bit more challenging variation, you can turn the toes slightly down to the floor (turn the foot in) as you lift and lower the leg. Turning the foot in will work deeper into the muscle.
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5
Do three sets of 8 to 12 repetitions. Roll over and repeat on the other side.
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Tips & Warnings
Remember to protect your back. Keep the knees slightly bent, and do not twist or roll backward.
See Resources below for a demonstration of the exercise without the band.
You should not feel this exercise in your back. Avoid placing the band around your ankles, which can pull your knee out of alignment.
