Lying Leg Hip Side Raise on Floor
Tone your hip abductors and obliques with this simple side-lying leg raise that improves hip stability.
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.
How to Do Lying Leg Hip Side Raise on Floor
- 1Setup
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.
- 2
Keeping your top leg straight, raise it upward toward the ceiling as high as comfortable while keeping your hips stacked.
- 3
Pause at the top, then lower your leg slowly back down without letting it rest on the bottom leg.
- 4
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.
Variations
Single Leg Sliding Floor Bridge Curl on Towel
A challenging exercise targeting hamstrings, glutes, and core. Perform on a smooth floor with a small towel to build strength and stability.
Seated In Out Leg Raise on Floor
A seated exercise that targets the lower body, particularly the legs and the core.
Alternate Lying Floor Leg Raise
Strengthen your core and hip flexors with alternate lying floor leg raises. This exercise builds abdominal control and lower body stability.
Decline Leg Hip Raise
Strengthen your core and hip flexors with the decline leg hip raise. Performed on a decline bench, this exercise targets your lower abs, hip flexors, and
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