Side Leg Lift Good-Morning
Strengthen your core and glutes with the Side Leg Lift Good-Morning! A dynamic exercise for a stronger, more balanced you.
The Side Leg Lift Good-Morning is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the hip adductors (inner thighs) and core. No equipment needed: it uses just your bodyweight.
Side Leg Lift Good-Morning Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Hip Adductors; Obliques
Side Leg Lift Good-Morning Variations and Alternatives
How to do the Side Leg Lift Good-Morning
Starting Position: Stand up straight with your feet hip-width apart. Place your hands behind your head with your elbows out to the sides. This is your starting position.
Perform a 'Good Morning': Hinge at your hips, pushing your buttocks back, and bend forward with a slight bend in your knees. Keep your back straight and head in line with your spine. Lower yourself until your upper body is parallel to the ground or as low as your flexibility allows without rounding your back.
Leg Lift: As you come back up to the starting position, shift your weight onto your left leg while keeping your right leg straight. Lift your right leg out to the side as high as you comfortably can, feeling the engagement in your glute and abductor muscles.
Return and Switch: Lower your right leg back down to the ground. Repeat the 'Good Morning' and the leg lift, this time shifting your weight onto your right leg and lifting your left leg out.
Repeat: Alternate back and forth between sides for the desired number of repetitions, typically between 8-12 reps per side for 2-4 sets.
Tips: Keep your core engaged throughout the movement to support your lower back. Move with control at a steady tempo, focusing on the muscle contraction and balance. Avoid jerky movements and keep your lifting leg in line with your body, not letting it go forward or backward. Given the compound nature of the exercise, consider adding ankle weights for resistance as you progress.
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Side Leg Lift Good-Morning FAQs
What muscles does the Side Leg Lift Good-Morning work?
The Side Leg Lift Good-Morning mainly works the glutes & hips and hamstrings, with help from the hip adductors (inner thighs) and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Side Leg Lift Good-Morning?
None. The Side Leg Lift Good-Morning is a bodyweight exercise, so you can do it anywhere.
Is the Side Leg Lift Good-Morning a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Side Leg Lift Good-Morning go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side Leg Lift Good-Morning variations and alternatives?
Similar exercises include the Leg Swing, Band Good-Morning, Barbell Seated Good-Morning and Barbell Single-Leg Good-Morning.
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