Mini Band Lying Lateral Raises

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To do the Lying Lateral Raise, place the band around your ankle and lie on your side on the ground. You can support your head in your hand while lying on your side. You can place your top hand on the ground in front of you.

Stack your feet on top of each other and then lift your top leg straight as high as you can. Do not lean forward or backward or let your hips rotate forward or backward. Keep your core engaged as you lift. Also, keep the foot that you lift parallel to the one on the ground. You can even slightly turn your toe down to help focus on the outside of your glute.

Bring the band up higher toward your knees if you need to regress the move or if you are struggling to feel your glutes. You can also use just bodyweight or a lighter band.

If you rotate the toe up toward the ceiling, you will be working your external rotators, which is a great variation that you can also include, but NOT the lateral raise.