Set-up:
Lie on one side, head supported on the ball.
Push glutes to the back edge of the carriage; shins in line with the front edge, hips and knees at approximately 90°.
Place the top foot in the long strap; bottom knee bent.
Movement:
Exhale, lift the top leg like a door hinge (abduction), keeping the pelvis stacked.
Inhale, return with control.
Small Lifts (Abduction):
From the bent 90° position, lift and lower the leg in small controlled pulses.
Leg Press:
Push the top leg away in line with the hip toward the platform.
1B 1Y
6th, 3rd, 2nd
Exhale to find hinge, inhale lower.
Muscles Worked:
Core Stabilisers: Internal/external obliques, transverse abdominis — trunk stability in side-lying.
Gluteals: Maximus, Medius & minimus — hip abduction/control.
Hamstrings: Assist hip extension and leg press.
Muscles Mobilised:
Lateral Hip: Mobilisation of abductors and rotators.
Ball:
Place a ball under the head as a pillow for comfort and support.
Regression:
Shorten the range of motion (partial lift) if needed.
Springs: Reduce spring tension for a lighter load and easier control (1B).
Progression:
Lift the top arm off the carriage to decrease upper-body support.
Springs: Add springs to create more resistance (1R).
Modification:
Perform a side-lying hinge without the strap.
Combination Leg Press & Hinge:
Perform one Hinge and one Leg Press.