Figure 4.

Right side-lying left anterior gluteus medius with weighted femoral acetabular Internal rotation and abduction (reproduced from Boyle and Demske 2009¹⁹)

Instructions:

• Lie on your right side with your toes on a wall, ankles and knees together and your back rounded.
• Place your right arm under your head and your left hand on the floor in front of you to stabilize your trunk.
• Place a pillow between your ankles and a folded towel between your knees.
• Place a 3–5 lb ankle weight around your left ankle.
• Slide and guide your left hip backward as far as you can without arching your back.
• Push your right toes into the wall
• Raise your left ankle up while turning your left thigh “in” so that your left ankle is higher than your left hip. Now lift your left knee and ankle simultaneously towards the ceiling. You should feel your left outer hip engage.
• Hold this position while taking four or five deep breaths in through your nose and out through your mouth.