This is an exercise that primarily works the hip abductor (the outside muscle of the thigh) It also works glutes, quadriceps, hamstrings and abdominals. This one exercise engages all the muscles from the other exercises from earlier this week.
When lying on your side with your back to a wall, just lift the upper leg straight up. It's deceptively simple, but is difficult to hold for the 5 seconds before lowering it for the next 9 reps. I haven't added this exercise to the chart, but only because I'm not sure if holding it steady for longer and longer times will actually do more than just 5 reps of 5 seconds each..
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