F 63 Flank Hip Isolation EN
Laying on the right side of the body with your head being supported by your hand and your body would be in a crescent shape so the hips would be slightly hinged and if you were to look down say towards your feet you would be able to clearly see the tops of your feet.
The balls of the feet are extended here and your legs are quite active and you want to shrug your shoulders down towards your hips as well for the time being that left hand can just stay on the left side of the body placed onto the right hip or the right thigh.
You’re going to start by bending the left knee in toward the chest and you’re really trying to activate the action of the hip flexor to pull the thigh as close into the chest as possible.
Then you’re going to take the hand to the inside of the bent leg and offer a bit of resistance to the inside of that leg.
The next step would be that you’re going to straighten the knee.
Now you need to have the knee completely straight.
So for people that have maybe less flexible hamstrings, your leg might be pointed more diagonally down toward the opposite leg.
And for people who have a little bit more flexibility in the hamstring, your leg might be in the center or closer to your face.
The hand stays onto the inside of the leg and you’re opposing that left hand to the inside of the leg as you start to lift the leg upward.
Now that leg is also dynamically active.
The top leg, the left leg, the ball that foot is pointing out.
The leg is rigid and active and the hand resists the inside of the leg as the leg tries to resist down in towards the hand.
The whole time here the shoulders are actively drying down but the head is relaxed and just sitting comfortably into the hand.
So both legs active, opposing hand to the inside of the leg.
To release, allow for the leg to come down but continue with the opposition as the leg comes down.
So even though you’re lowering the leg, you’re still continuing to press the hand into the leg.
Bend the knee in towards the chest and just release the leg to go straight alongside of the other leg.