Side Leg Raises 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hip Adductors
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Side Leg Raises are a bodyweight exercise primarily targeting the hip adductors while also engaging the glutes. The exercise involves lying on one side with legs stacked, bracing the core, and lifting the top leg upward at a controlled angle before lowering it back down. This movement strengthens the inner thighs and glute muscles, improves hip stability, and enhances lower-body control and balance.
How to Perform
Position yourself on your right side, keeping your legs straight and stacked so that your knees and feet align.
Support your head with your right arm to maintain a neutral neck alignment, and let your left arm rest comfortably along your body.
Engage your core by drawing your belly in and activating your abdominal muscles to keep your spine stable.
Lift your top (left) leg upward at roughly a 45-degree angle while ensuring your knee and foot remain aligned over your bottom leg, then lower it slowly back to the starting position.
Switch sides and perform the same movement with your right leg on top.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on slow and controlled movements to maximize muscle engagement.
Keep your core tight throughout to prevent lower back strain.
Avoid letting the top leg swing or use momentum to lift it.
Maintain proper alignment of knees and feet to target the hip adductors effectively.
Breathe steadily and avoid holding your breath during repetitions.
Pause briefly at the top of the lift to increase time under tension.
Ensure the bottom leg stays firmly on the floor for stability.
Do not arch or twist your lower back during the lift.
Gradually increase repetitions or hold time to progress strength safely.
Perform on both sides evenly to maintain muscular balance.
How Not to Perform
Do not use momentum or swing your leg to lift it.
Do not let your hips roll forward or backward during the movement.
Do not arch or hyperextend your lower back.
Do not allow your knees or feet to misalign; keep them stacked.
Do not hold your breath; maintain steady breathing.
Do not let your bottom leg lift off the floor.
Do not rush through repetitions; move in a controlled manner.
Do not neglect core engagement; keep abdominal muscles active.
Do not perform only one side; work both sides evenly.
Do not lift your leg higher than your flexibility allows.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
