Videos
Instructions
- Lie on your side with legs extended and stacked one over the other.
- Support your head with your lower arm and place your top hand in front of your torso for stability.
- Engage your core and slowly lift your top leg upward to about 45 degrees or as high as comfortable.
- Pause briefly at the top of the movement.
- Lower the leg back down with control to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Technical Tips
- Keep your hips stacked and do not let your torso roll backward.
- Lift with control and avoid using momentum.
- Maintain a neutral spine throughout the movement.
- Keep the lifted leg straight with toes pointing forward or slightly downward.
Breathing Tips
- Inhale before lifting the leg.
- Exhale as you lift the leg.
- Inhale as you lower the leg back down.
Medical restrictions
- Hip joint injuries
- Lower back pain or instability
- Recent gluteal or pelvic surgeries
Description
The side lying leg lift is a bodyweight exercise designed to strengthen the outer hip and gluteal muscles, particularly beneficial for improving hip stability and overall lower body function. Performed on the floor without equipment, it’s an accessible and effective option for all fitness levels, especially beginners. This exercise targets the glutes while also engaging the hip abductors, which are crucial for balance, posture, and injury prevention. Side lying leg lifts are often incorporated in functional training, rehabilitation programs, and mobility routines to address muscle imbalances and enhance control during movement. The simplicity of the movement allows for high-quality repetitions without external load, making it suitable for home workouts, warm-ups, or low-impact conditioning. Additionally, it helps improve lateral hip strength, which supports better performance in activities like walking, running, or any sport requiring single-leg control. When executed with proper form, it promotes muscular endurance and enhances neuromuscular coordination. Side lying leg lifts can also assist in sculpting and toning the outer thighs and glute area, contributing to aesthetic and functional fitness goals. Whether used as a standalone exercise or as part of a lower body circuit, it is a valuable addition to any fitness program.
What muscles do side lying leg lifts work?
Side lying leg lifts primarily work the gluteal muscles, especially the gluteus medius, along with the hip abductors for stability and control.
Is the side lying leg lift good for beginners?
Yes, the side lying leg lift is an excellent beginner-friendly exercise that requires no equipment and helps build foundational hip and glute strength.
Can I do side lying leg lifts every day?
You can perform side lying leg lifts daily if intensity and volume are moderate, as they are low-impact and suitable for frequent practice, especially for mobility or rehab.
Do side lying leg lifts help with hip pain?
Side lying leg lifts can help reduce hip pain by strengthening stabilizing muscles, but individuals with existing hip issues should consult a healthcare provider first.
How many reps of side lying leg lifts should I do?
A typical recommendation is 10–15 reps per side for 2–3 sets, depending on your fitness level and training goals.