Videos
Instructions
- Stand tall with feet hip-width apart and hands on hips or holding a stable surface for balance.
- Shift weight onto the supporting leg and slowly lift the opposite leg out to the side.
- Raise the leg to a comfortable height without tilting your torso.
- Lower the leg back down with control and repeat for the set number of reps.
- Switch sides and repeat.
Technical Tips
- Keep your torso upright and avoid leaning toward the lifting leg.
- Engage your core for better stability.
- Lift with control, avoiding momentum.
- Keep toes pointing forward or slightly upward.
Breathing Tips
- Exhale while lifting the leg.
- Inhale while lowering the leg.
Medizinische Einschränkungen
- Hip injuries or pain
- Lower back issues
- Balance disorders
Beschreibung
The Standing Side Leg Raise is a simple yet highly effective bodyweight exercise designed to strengthen the hip abductors, glute muscles, and improve lower body stability. Performed in an upright position, this movement involves lifting one leg to the side while maintaining a stable torso, making it ideal for targeting the lateral hip area. It is widely used in functional training, injury prevention programs, and as a warm-up for lower body workouts. This exercise not only enhances muscular strength but also contributes to better balance, posture, and joint health. By engaging the gluteus medius and surrounding stabilizing muscles, the Standing Side Leg Raise helps support the pelvis during walking, running, and other athletic activities. It can be performed anywhere without equipment, making it a convenient choice for beginners and advanced trainees alike. The controlled motion ensures that the targeted muscles are properly activated, reducing the risk of injury while improving muscle tone. It is particularly beneficial for individuals recovering from lower body injuries or those seeking to enhance functional movement patterns. Whether incorporated into a rehabilitation program, a warm-up routine, or as part of a strength circuit, the Standing Side Leg Raise remains a versatile and accessible exercise that delivers significant benefits for hip stability, mobility, and strength.
What muscles does the standing side leg raise work?
The standing side leg raise primarily targets the hip abductors and glute muscles, especially the gluteus medius, while also engaging the quadriceps and calves for stability.
Is the standing side leg raise good for hip strength?
Yes, the standing side leg raise is excellent for building hip strength, improving lateral stability, and supporting healthy movement patterns for walking, running, and sports.
Can I do standing side leg raises every day?
Yes, you can perform standing side leg raises daily, especially if using them for mobility or activation, but for strength building, 2-4 times per week is generally recommended.
Do standing side leg raises help with balance?
Yes, this exercise improves balance by strengthening stabilizing muscles in the hips and core, which helps maintain proper posture during movement.
Is the standing side leg raise suitable for beginners?
Yes, it is beginner-friendly, requires no equipment, and can be easily modified by adjusting range of motion or using a support for balance.