Side Leg Raise Exercise Guide: How to Master Side Leg Raises

Side leg raises, also known as side leg lifts and side-lying leg lifts, are a type of bodyweight exercise that activates muscle groups throughout your body—including your glutes, core, hip flexors, hamstrings, and lower back muscles. Perform side leg raises by lying on your side on an exercise mat. Lift your top leg until it is nearly at a 45-degree angle above your bottom leg. Slowly lower your leg again and repeat for the desired number of repetitions. Switch sides on the next set.

Including side leg raises in your strength-training program can have several benefits.

1. 1. Side leg raises improve mobility in your hips. With proper form, side leg raises build strength in the hip abductor muscles responsible for pushing your leg away from your body—especially the gluteus minimus and gluteus medius muscles.
2. 2. Side leg raises increase your core strength. By activating your abs, hip flexors, and lower back muscles, the side leg raise is a great exercise for improving functional strength and stability throughout your core.
3. 3. Side leg raises are versatile. Once you’ve practiced the standard side leg raise, consider trying a more challenging variation using ankle weights or a resistance band wrapped around your legs. If you want to activate your stabilizer muscles more, try the standing side leg raise variation.

For side leg raises, begin by performing 2–3 sets of 10–15 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Lie on your right side on an exercise mat. Place a small towel or your right hand under your head to support your head and neck. Maintain a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
2. 2. Place your left hand on the side of your left hip or in front of your waist to stabilize your upper body. Your pelvis should be slightly tucked and your ribs should be down. Engage your core. Your legs should be fully extended and stacked on top of each other without locking your knees. Your body should form a straight line. All repetitions should begin from this position.
3. 3. While maintaining your alignment, initiate the upward movement by lifting your left leg 10–15 inches away from your right leg. Pause at the top of the movement.
4. 4. Slowly lower your leg back to the starting position.
5. 5. Repeat for the desired number of repetitions. Then repeat on the opposite side.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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