How to do it
You need: Exercise mat.
Lie on your side on a mat with your hips and knees bent, your knees and feet stacked one on top of the other, and your head resting on your lower arm.
- Roll your top hip slightly forwards so you are not leaning back.
- Keeping your feet touching, lift your top knee upwards like a clam opening.
- Lift only as far as you can without your pelvis rolling backwards.
- Lower the knee back down slowly to meet the other.
Form cues
- Your feet stay together throughout.
- The movement comes from the hip, and you feel the muscle work in the side of your buttock.
- Your top hip stays pointing forwards, not rolling back as the knee lifts.
Common mistakes
- Rocking your whole pelvis backwards to make the knee go higher.
- Letting the top foot lift away from the bottom one.
- Holding your breath or tensing your neck.
Safety: Stop and message your physio if you feel pinching deep in the front of the hip or groin.