Hips Flexed Short Lever Side Bridge

1. 1Lie on your side with your hips flexed to approximately 90 degrees and knees bent, setting up in the short-lever position to reduce hip flexor involvement. Lift your top knee toward the ceiling in a clam motion while keeping your feet together, focusing on hip external rotation with the hips flexed. Breathe out as you lift and in as you lower, performing controlled repetitions to isolate the hip external rotators under hip-flexed load. Avoid rolling your pelvis backward to compensate — feel the deep hip rotators and glute medius working with the hips in a flexed, loaded position.

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