Side-lying Leg Raise

The Side-lying Leg Raise is an excellent bodyweight exercise that targets the abductors, glutes, and hips. It is a simple yet effective movement that helps improve core stability, hip strength, and muscle endurance in the lower body. This exercise is often used in rehabilitation, strength training, and prevention of hip injuries.

The Side-lying Leg Raise is particularly beneficial for athletes, individuals with sedentary lifestyles, or anyone looking to strengthen the lower body without using weights.

How to Perform the Side-lying Leg Raise

1. Starting Position:

• Lie on your side with your legs stacked on top of each other.
• Rest your head on your lower arm and place your top arm in front of you or on your hip for stability.
• Keep your body aligned in a straight line, avoiding any tilting of the hips or shoulders.
• Engage your core to keep your torso stable.

2. Initiating the Movement:

• Lift your top leg toward the ceiling by raising your leg from the hip, keeping it straight and your foot flexed.
• Exhale as you raise your leg, making sure to keep your torso stable and not lean backward.

3. Top Position:

• At the peak of the movement, your leg should be approximately 45° to 60° from the ground.
• Hold the position for a second or two at the top, squeezing your glutes and outer thigh for maximum engagement.

4. Lowering the Leg:

• Slowly lower your leg back to the starting position with control, keeping tension on the muscles.
• Inhale as you lower your leg, preparing for the next rep.

5. Repetitions and Sets:

• Beginners: 10-12 reps per side, 2-3 sets
• Intermediate: 12-15 reps per side, 3-4 sets
• Advanced: 15+ reps per side, 4+ sets or use an ankle weight for added resistance.

Variations and Progressions

1. Knee Bent Side-lying Leg Raise (Beginner)

• Perform the exercise with your knee slightly bent to reduce the intensity and focus more on the hip abductors.

2. Side-lying Leg Raise with Isometric Hold (Intermediate)

• At the top of the movement, hold your leg in the air for 3-5 seconds to build endurance and muscle strength.

3. Weighted Side-lying Leg Raise (Intermediate/Advanced)

• Add an ankle weight or resistance band around your legs to increase the difficulty and intensity of the exercise.

4. Side-lying Leg Raise with Pulse (Advanced)

• While holding the top position, pulse your leg up and down in small increments for 10-15 reps to increase the intensity and burn in the glutes.

5. Side-lying Leg Raise with Rotation (Elite)

• After raising your leg, rotate your foot outward and back in to target the hip rotators and improve mobility.

Tips for Maximum Effectiveness

✅ Engage Your Core: Keep your core tight throughout the movement to prevent your body from rolling backward and maintain proper form.

✅ Lift Leg Slowly: Control the lift and lower of your leg to maximize the effectiveness of the exercise and avoid using momentum.

✅ Avoid Hip Rolling: Ensure that your hips stay stacked on top of each other to prevent rotation and maintain focus on the targeted muscles.

✅ Breathe Properly: Exhale as you raise your leg, and inhale as you lower it back to the starting position.

✅ Focus on Glute Engagement: Squeeze your glutes at the top of the lift to engage the targeted muscles and ensure proper activation.

Common Mistakes to Avoid

❌ Leaning Back: Don’t lean backward as you lift your leg. Keep your hips stacked to avoid compensating with your lower back.

❌ Not Engaging the Core: Failing to engage your core can lead to poor body alignment and discomfort during the exercise.

❌ Using Momentum: Avoid swinging your leg or using momentum to lift. Control the movement for optimal muscle engagement.

❌ Not Fully Extending the Leg: Ensure that your leg is straight and fully extended at the top for maximum engagement of the hip muscles.

❌ Incorrect Foot Position: Keep your foot flexed and your toes pointing forward to target the correct muscles. Avoid pointing your toes or letting your foot rotate.