Purpose: Many swimmers exhibit a hula hoop or hip wiggling during long-axis strokes. This swimming flaw may occur from poor stroking mechanics or potentially weak lateral core stabilizers, specifically the gluteus medius muscle. This exercise is designed to target the gluteus medius muscle to improve frontal plane stability.

Directions: Lie on your side and maximally extend your top leg without arching your back. Next, raise your top as high as possible without crunching or shortening the side of your spine. Then, lower your leg slowly.

Perform 10 - 15 repetitions to improve endurance strength of the gluteus medius.