Side Lying Leg Raise

Strengthen your hip abductors and obliques with the side lying leg raise. This bodyweight exercise targets outer thigh muscles, improving hip stability

BeginnerHips Body weight

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of Side Lying Leg Raise

Compound

Alternate Leg Raise

Hips · Iliopsoas · Body weight

Beginner

Isolation

Standing Side Leg Raise

Hips · Gluteus Medius · Body weight

Beginner

Compound

Lying Leg Raise and Hold

Hips · Iliopsoas · Body weight

Intermediate

Compound

Lying Leg Raise (Modified)

Hips · Iliopsoas · Body weight

Intermediate

Description

An exercise that primarily targets the hip abductors and oblique muscles. It involves lying on one side and lifting the top leg upwards while keeping it straight.

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How to do Side Lying Leg Raise

01
Setup
Lie on your side with your body in a straight line, head supported by your bottom arm or hand, and your top hand on the floor in front of your chest for stability.
02
Setup
Stack your hips and legs, keeping your top leg straight with your foot flexed and toes pointing forward or slightly down.
03
Exhale as you slowly lift your top leg directly upwards towards the ceiling, leading with your heel and keeping your knee straight.
04
Lift until you feel a strong contraction in your outer hip, ensuring your hips remain stacked and do not roll backward.
05
Inhale as you slowly lower your leg back down with control, stopping just before it rests on the bottom leg to maintain tension.

Tips

Maintain a neutral spine by engaging your core throughout the movement, avoiding any arching in your lower back or rolling of the hips.
Focus on a slow and controlled lift and lower, maximizing time under tension for better muscle engagement rather than using momentum.
To emphasize the gluteus medius more, slightly point your toes down (internal rotation) as you lift your leg.
Achieve a full range of motion by lifting your leg as high as you can without tilting your pelvis, then lowering it almost completely to maintain tension.

Common mistakes

Avoid letting your hips roll backward as you lift your leg; instead, keep your hips stacked and torso stable by engaging your core.
Do not swing your leg up quickly using momentum; perform the movement slowly and deliberately to isolate the hip abductors effectively.
Ensure you lift your leg high enough to feel a contraction and lower it almost completely without resting to maximize muscle activation, rather than using a too small range of motion.

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Questions

Is Side Lying Leg Raise good for beginners?

Side Lying Leg Raise 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 Side Lying Leg Raise?

You need Body weight to perform Side Lying Leg Raise. 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 Side Lying Leg Raise?

Maintain a neutral spine by engaging your core throughout the movement, avoiding any arching in your lower back or rolling of the hips. Focus on a slow and controlled lift and lower, maximizing time under tension for better muscle engagement rather than using momentum. To emphasize the gluteus medius more, slightly point your toes down (internal rotation) as you lift your leg. Achieve a full range of motion by lifting your leg as high as you can without tilting your pelvis, then lowering it almost completely to maintain tension.

What are common mistakes when doing Side Lying Leg Raise?

Avoid letting your hips roll backward as you lift your leg; instead, keep your hips stacked and torso stable by engaging your core. Do not swing your leg up quickly using momentum; perform the movement slowly and deliberately to isolate the hip abductors effectively. Ensure you lift your leg high enough to feel a contraction and lower it almost completely without resting to maximize muscle activation, rather than using a too small range of motion.