Side-Lying Leg Raise
GlutesIsolationLegsBodyweightBeginner
Side-lying bodyweight hip abduction. Isolates the gluteus medius by lifting the straight leg toward the ceiling.
How to perform
- 1.Lie on your side with your body aligned and legs extended.
- 2.Rest your head on your lower arm.
- 3.Lift the top leg straight toward the ceiling.
- 4.Raise until you feel the gluteus medius contract.
- 5.Lower under control without fully resting the leg.
Common mistakes
- ●Rolling the hip backward
- ●Leaning the torso to lift higher
- ●Using momentum on the raise
- ●Bending the knee of the working leg
Proper technique
Keep your body in a straight line and the pelvis stable. Lift the leg with the gluteus medius, not with swing. Pointing the toes slightly down emphasizes the glute.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Gluteus medius
Secondary
- Gluteus maximus
- Tensor fasciae latae