AQUA SIDE LEG LIFT
Strengthen hip abductors and improve lateral stability using controlled side leg lifts against water resistance.
How to Perform
- Stand sideways to the pool wall in waist- to chest-deep water, placing the nearest hand lightly on the wall for support.
- Shift weight onto the leg closest to the wall, aligning shoulders and hips vertically.
- Lift the outer leg slowly out to the side, keeping the knee and toes facing forward and avoiding leaning the trunk.
- Pause briefly at a comfortable height, then return the leg to the starting position with control, feeling the water’s resistance.
- Repeat for 8 to 12 repetitions, then turn and perform on the opposite side.
Key Execution Cues
Remember: Lead with the heel, keep the pelvis level, and let the
water slow each lift and lower.
Safety & Precautions
Important: Limit range of motion for clients with acute hip
bursitis, recent hip surgery, or marked low-back pain unless cleared.
Additional Safety Notes: Use gentle ranges only; stop if pinching or sharp pain occurs around the hip or low back.
Exercise Modifications
Make it Harder (Progressions)
Increase lift height slightly, add ankle resistance fins, or perform without hand support when balance allows.
Make it Easier (Regressions)
Reduce lift height, keep a slight knee bend, or use both hands on the wall for added stability.