Lying Leg Bends

Level 3

Foundations of Movement II

What will this movement help with?

  • Strengthening your glute muscles helps support your knees and reduce pain
  • It also creates good alignment in your hips, knees and ankles which reduces pain and likelihood of those joints getting injuries

Muscles worked

  • Glutes (your bum)
  • Abductor & Adductors (outside & inside of your legs)


We’re coming down to the floor for this one so you may want a mat, a towel or even a jumper to lie on


10-15 Repetitions Each Leg

Step 1

Lie down on the floor on your side, making a straight line going from your head to your feet

Step 2

If it feels uncomfortable on your hip, put a support like a jumper or a cushion under the pain point

Step 3

You can put one hand under your head to support it and one hand lightly on the ground in front of your chest to help balance you

Step 4

Brace your tummy like someone is going to poke your stomach and keep your shoulders back with your chest up

Step 5

Squeeze your glutes (your bum) and bend your top leg to just below hip height so that it touches the ground (if you don’t want to bring it all the way down it can just hover above the floor)

Step 6

Then, lift the same leg up to a height where it feels like your muscles are working to hold your leg up high

Step 7

Don’t let your top hip roll backwards - keep it on top of your bottom hip

Step 8

Pause for 2 seconds before lowering your leg down to the bent leg position near your hip

Step 9

Repeat 10-15 times on your first leg and then the same on your second leg


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