Often during Essentrics classes, I have to cut myself off from talking. If I didn’t, the class would stop and we’d have an anatomy lesson instead! There are so many wonderful benefits for your body when you do Essentrics, and I love to share the details with my students. Partly to educate them, and partly so they understand why we do things the way we do in Essentrics.
Take side leg lifts, for example. My students “love to hate” these powerful exercises. They know I’ll keep on top of them to: “pull out, pull out, pull out”; “rotate in the hip”; “roll the hip forward to activate at the abductor muscle group”; etc. You get my drift. It’s easy to have your form slip during the side leg lift sequence. After all, your brain wants your body to take the path of least resistance. Which means using large muscles to move instead of smaller stabilizer muscles.
With side leg lifts, we want to stretch and strengthen all 17 muscles that work hip movement.* That’s right, 17 muscles for that one joint. Take a look at the images below to see the complexity of the muscles that act on the hip joint.
Muscles of the Hip
Now that the anatomy lesson is over, let’s revisit side leg lifts.
Why Do We Do Side Leg Lifts?
In order to decompress the joint, we need to constantly pull out - pull the leg away from the body, while simultaneously pulling the torso in the opposite direction. Think medieval torture rack and, don’t worry, you’ll thank me later when your hips feel more unlocked and free.
When all of these muscles are strong and flexible, you’re less likely to sink into your hips when you’re standing. That’s a good thing for improving your standing posture. As you pull the pelvis in the opposite direction of the leg, you are also strengthening your core muscles, further improving your posture.
Amanda Sterczyk is a Certified Personal Trainer (ACSM), an Exercise is Medicine Canada (EIMC) Fitness Professional, and a Certified Essentrics® Instructor. She offers in-home personal training in central Ottawa. Amanda specializes in helping older adults maintain and increase strength, flexibility, and mobility. No fitness goal is too small, in her opinion.