Side Behind-Head Hand Leg Raise
Tone your core & legs! Side Behind-Head Hand Leg Raises build strength and improve balance with this bodyweight exercise.
The Side Behind-Head Hand Leg Raise mainly works the core and hip abductors (outer thighs), with help from the back. No equipment needed: it uses just your bodyweight.
Side Behind-Head Hand Leg Raise Muscles Worked
Primary
Obliques; Hip Abductor (gluteus medius)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Side Behind-Head Hand Leg Raise Variations and Alternatives
How to do the Side Behind-Head Hand Leg Raise
Starting Position:
Stand upright with your feet shoulder-width apart.
Place your hands behind your head, supporting it with your elbows pointed out to the sides.
Engaging Core:
Keep your core engaged throughout the exercise. This helps stabilize your torso.
Side Leg Raise:
Slowly lift your right leg out to the side, keeping it straight.
Make sure your body remains upright and you lean slightly towards the left, allowing your right leg to move comfortably upwards.
Raise your leg to about hip height or as high as feels comfortable.
Lowering the Leg:
Gently lower your right leg back to the starting position.
Ensure that your movements are controlled to maintain balance.
Repeat:
Complete the desired number of repetitions on the right side (typically 10-15 repetitions).
Switch sides and repeat the same movements for the left leg.
Breathing:
Inhale as you lower your leg and exhale as you raise it to help maintain a steady rhythm.
Cool Down:
After completing the exercise, take a moment to stretch your legs and back to promote flexibility.
Tips:
Focus on maintaining good posture during the exercise.
Perform the movement slowly to maximize effectiveness and minimize the risk of injury.
Side Behind-Head Hand Leg Raise FAQs
What muscles does the Side Behind-Head Hand Leg Raise work?
The Side Behind-Head Hand Leg Raise mainly works the core and hip abductors (outer thighs), with help from the back. The main muscles are the obliques and gluteus medius.
What equipment do you need for the Side Behind-Head Hand Leg Raise?
None. The Side Behind-Head Hand Leg Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side Behind-Head Hand Leg Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side Behind-Head Hand Leg Raise variations and alternatives?
Similar exercises include the Bodyweight Behind-Head Romanian Hand Deadlift, Side Leg Lift Good-Morning, Side Arm Pendulum Leg Raise and Gluteu Mediu Roll-Ball.
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