Straight Leg Side Extension

Why do this?

This is the best exercise to strengthen your oblique muscles. It also increases your ability to move one body part without moving your pelvis and spine. Moving your body parts independently will lead to being able to give your horse independent aids without compromising your position in the saddle.

What it does for me:

This is more complex and difficult than the Straight Leg Raise. Make surre you are very strong while doing the Straight Leg Raise (it took me a couple of months) before attempting this one. These Straight Leg Side Extensions most definitely get to your abdominal and oblique muscles. Now that I can do them, I have the strength and independent hip action to be able to separately use my inside and outside legs without compromising my saddle position. This a tough movement so be kind to yourself here.

Lie flat on back with knees bent and feet flat on the floor.

Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.

Encourage a neutral, no arched, spine.

Lock your pelvis by pushing your belly button towards your spine.

Go for the quality, not quantity, of movement.

Make a fist with both hands, point the thumbs up and out as if hitch hiking and put the back part of your hitch hiking fists on the bony tips of your hipbones. If your thumbs remain quiet throughout the motion, your pelvis is likely to be quiet. That's what you want.

Straighten one leg out flat on the floor.
Raise straight leg up to a comfortable, not too high and not too low, position that is parallel
to the thigh of the bent leg.
Make sure your pelvis and back are stable.
Move your straight leg out to the side towards the floor while simultaneously stabilizing your
pelvis so it does not twist with the lowered leg.
The two legs will form a "V" shape.

This motion needs to be slow.
As you move the straight leg out to its side towards the floor, visualize that you are pushing that same side hip bone straight towards the opposite hip bone. This visualization will help to hold your pelvic and spinal alignment.

Stay within the range of a narrow "V."
Thumbs must remain quiet throughout the movement.

Raise the lowered side leg back up and return it down to the floor.
Release into relaxation.
Reset the pelvic lock and repeat this movement 5 times with each leg.
Work up to 1 set of 20 repetitions on each side.
Stay with the same leg in the repetitions. Do not alternate one leg with the other.

Even a one-inch movement out to the side is great! Be patient, persistent and generous with yourself.