Lying Leg Hip Side Raise on Floor
Tone your hip abductors and obliques with this simple side-lying leg raise that improves hip stability.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Lying Leg Hip Side Raise on Floor
Single Leg Sliding Floor Bridge Curl on Towel
Gluteus Maximus · Hamstrings · Body weight
Seated In Out Leg Raise on Floor
Iliopsoas · Quadriceps · Body weight
Alternate Lying Floor Leg Raise
Iliopsoas · Rectus Abdominis · Body weight
Decline Leg Hip Raise
Iliopsoas · Rectus Abdominis · Body weight
Description
This exercise involves lying on your side on the floor and raising your top leg while keeping the other leg grounded. It targets the hip abductors and glutes.
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How to do Lying Leg Hip Side Raise on Floor
- 01Setup
Lie on your side on the floor with your legs stacked and your bottom arm supporting your head. Place your top hand on the floor in front of you for balance.
- 02
Keeping your top leg straight, raise it upward toward the ceiling as high as comfortable while keeping your hips stacked.
- 03
Pause at the top, then lower your leg slowly back down without letting it rest on the bottom leg.
- 04
Complete all reps on one side, then switch to the other side.
Tips
- Keep your hips perpendicular to the floor — rolling backward shifts the work to your hip flexors.
- Lead with your heel rather than your toes to better target the gluteus medius.
- Add a brief pause at the top of each rep to increase time under tension.
Common mistakes
- Rolling the hips backward during the raise recruits hip flexors instead of abductors; keep hips stacked vertically.
- Lifting with momentum reduces muscle engagement; raise and lower the leg slowly with full control.
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What muscles does Lying Leg Hip Side Raise on Floor work?
Lying Leg Hip Side Raise on Floor primarily targets Iliopsoas, Obliques, Rectus Abdominis. Secondary muscles include Adductor Brevis, Adductor Longus, Adductor Magnus, Gracilis, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae.
Is Lying Leg Hip Side Raise on Floor good for beginners?
Lying Leg Hip Side Raise on Floor is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Lying Leg Hip Side Raise on Floor?
You need Body weight to perform Lying Leg Hip Side Raise on Floor. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Lying Leg Hip Side Raise on Floor?
Keep your hips perpendicular to the floor — rolling backward shifts the work to your hip flexors. Lead with your heel rather than your toes to better target the gluteus medius. Add a brief pause at the top of each rep to increase time under tension.
What are common mistakes when doing Lying Leg Hip Side Raise on Floor?
Rolling the hips backward during the raise recruits hip flexors instead of abductors; keep hips stacked vertically. Lifting with momentum reduces muscle engagement; raise and lower the leg slowly with full control.
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Free · iPhone only · Available on the App Store