Ball Side-Lying Hip Work
Beginner (3/10)Small Ball
Position: Side LyingEnergy: 3/10~60s
Cueing
Side-lying, ball between ankles; exhale lift both legs; inhale lower; keep waist lifted off mat.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
IliopsoasQuadricepsAdductorsTibialis Anterior
Secondary Muscles
Gluteus MaximusGluteus MediusHamstringsGastrocnemiusRectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Regressions
Small range; top hand on floor; no ball.
Progressions
Add pulses; longer hold at peak; arm overhead.
Common Errors
Rolling hips; neck tension; snapping legs down.
