Side Lying Leg Raise
Description
The side-lying leg raise lies on your side and lifts the top leg toward the ceiling. It is the most basic gluteus medius isolation exercise — used in physical therapy, warm-ups, and glute activation work.
Equipment Required
Side Lying Leg Raise Instructions
- Lie on your right side with legs stacked and straight.
- Support your head with your right hand.
- Lift your left (top) leg straight up toward the ceiling.
- Lift to about 30 to 45 degrees.
- Lower under control.
- Complete reps, then switch sides.
- Keep your hips stacked — do not let the top hip roll back.
- Aim for 15 to 20 reps per side.
Side Lying Leg Raise Form & Visual
Side Lying Leg Raise Benefits
- Most basic gluteus medius isolation
- Standard physical therapy exercise
- No equipment needed
- Builds hip abductor strength
- Improves hip stability
- Beginner-friendly
Side Lying Leg Raise Muscles Worked
- Gluteus medius and minimus
- Tensor fasciae latae
- Gluteus maximus (slight)
Side Lying Leg Raise Variations & Alternatives
- Standing Side Leg Raise
- Band Hip Abduction
- Resistance Band Clamshell
- Weighted Lying Hip Abduction
- Side-Lying Leg Circle
