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Exercise Library / Side-Lying Leg Raise

Side-Lying Leg Raise

The side-lying leg raise lifts your top leg while you lie on your side.

Strength Training

What this exercise does

The side-lying leg raise lifts your top leg while you lie on your side. It strengthens the outer hip muscles, which help you stay upright when you walk and step.

At a glance

Body part
Butt / Hips
Muscles worked
Glutes, Hip Abductors
Experience
Beginner
Equipment
No Equipment

How to do it

  1. Lie on your side with your legs straight and stacked. Rest your head on your arm.
  2. Keep your top toes pointing forward.
  3. Lift your top leg about 12 inches.
  4. Hold for a second.
  5. Lower slowly. Do 10 to 12 reps, then switch sides.

Common mistakes

  • Rolling the hips backward.
  • Lifting too high.
  • Pointing the toes up.

Make it easier or harder

Make it easier

Bend the bottom knee for stability and lift less.

Make it harder

Add an ankle weight or a band.

Keep it safe

Keep your hips stacked and the movement slow. Pad the floor.

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