I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.
Lie on your side with your head and shoulders on line :
- Raise your leg to an angle of 70 degrees (at the most off the floor, always keeping you knee extended).
- Back to the starting position
This exercise works gluteus medius and gluteus maximus, It’s possible to make this movement with a large amplitude or a small amplitude. You can do an isometric contraction holding the position for a few seconds at the end of abduction.
You can raise your leg slightly forward or slightly backward or vertically.
To increase the difficulty, you can use a resistance band or strap a soft weight around you ankles or use a low pulley.
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