Side Lying Leg Raise
The side lying leg raise is an exercise that involves lying on your side and lifting your top leg up towards the ceiling. This exercise targets the muscles in your outer thighs and hips, helping to tone and strengthen these areas. It can be done with or without resistance bands or ankle weights for added intensity.
Side Lying Leg Raise Instructions
- Start by lying on your side with your legs straight and stacked on top of each other.
- Place your bottom arm out in front of you for support and stability.
- Engage your core and lift your top leg up towards the ceiling, keeping it straight.
- Pause at the top of the movement and then slowly lower your leg back down to the starting position.
- Repeat for the desired number of repetitions and then switch sides.
Side Lying Leg Raise Form & Visual
Side Lying Leg Raise Benefits
- Strengthens the hip abductor muscles
- Improves hip stability and balance
- Helps prevent hip and knee injuries
- Can be done with minimal equipment
- Targets the gluteus medius muscle, which is often neglected in traditional leg exercises
Side Lying Leg Raise Muscles Worked
- Gluteus medius
- Gluteus minimus
- Tensor fasciae latae
- Rectus abdominis
Side Lying Leg Raise Variations & Alternatives
- Side Lying Leg Raise with Resistance Band
- Side Lying Leg Raise with Dumbbell
- Side Lying Leg Raise with Ankle Weights
- Side Lying Leg Raise with Stability Ball
- Side Lying Leg Raise with Medicine Ball