compound joint press

The compound joint press is called "compound" because it uses more than one joint action. It strengthens the outer thigh, hip, quadriceps in the front of the thigh, and gluteals in the buttocks.

Step 1
Lie on your right side with right arm extended out straight, head resting on arm. Place your left arm in front of your chest for support. Keep your hips aligned, bending your right leg for a wide base of support. Lift leg slightly. Hold abdominal muscles in tight.

Step 2
Lift left leg up and out from hip socket on count 1. Use a smooth and controlled lift.

Step 3
Bend left leg at the knee on count 2 and straighten it through the knee joint on count 3, moving slowly. Do not lock your knee joint. Slowly lower leg to starting position on count 4. Repeat for 8 times. Repeat on other side. Progress to 3 sets of 8 on each side.