Step-by-step

Lie on your side with your bottom leg slightly bent and your top leg extended straight, in line with your body.
Support your head with your arm and do not roll your torso forward or backward.
Raise your top leg straight up to about 45 degrees.
Hold for 1 second at the top and feel the contraction on the side of your hip.
Slowly lower your leg without letting it touch the bottom leg; switch sides when the set is done.
To make it harder, you can place a mini band above your knees.

Coaching tip

Lift with your toes turned slightly toward the floor so the load goes to the side of your hip rather than the front of your thigh.

Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.