Side Leg Raises
While lying on your back, flex your top foot and slowly lift your top leg, keeping it straight and firm. Raise the leg approximately 6 inches off the ground, pause briefly, then lower it back down. Perform the same exercise with the opposite leg after completing your set.
Targeted Muscle Groups: Mainly engages the hip abductors, including the gluteus medius and minimus, as well as the outer thigh muscles. Raising the leg laterally challenges these muscle groups for stability and strength.
Calf and Abductor Raises
For calf raises, initially use support from a wall or the back of a chair if balance is challenging. Stand with feet hip-width apart, then gradually raise your heels off the ground, pausing before lowering them down. To increase difficulty, incorporate weights progressively.
Targeted Muscle Groups: Calf raises primarily target the calf muscles, specifically the gastrocnemius and soleus. The abductor raises and engages the outer hip muscles, particularly the gluteus medius, strengthening the hip abductors for lateral stability.
