High Lateral Bent-Leg Lift
The High Lateral Bent-Leg Lift mainly works the core and hip abductors (outer thighs), with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
High Lateral Bent-Leg Lift Muscles Worked
Primary
Obliques; Hip Abductor (gluteus medius)
Secondary
Abdominals (rectus abdominis); Glutes (gluteus maximus)
How to do the High Lateral Bent-Leg Lift
Setup
Stand tall with feet hip-width apart and engage your core tightly.
Extend both arms overhead, keeping elbows slightly soft, to maintain balance.
Movement
Shift your weight to one leg, keeping it straight but not locked.
Simultaneously lift the opposite leg out to the side while bending the knee toward your chest. Focus on driving the knee upward and outward.
Crunch your torso slightly toward the side of the lifting leg to maximize abdominal engagement, specifically targeting the obliques.
Slowly return to the starting position with control. Keep the upper body stable throughout the movement.
Perform all repetitions on one side before switching to the other.
High Lateral Bent-Leg Lift FAQs
What muscles does the High Lateral Bent-Leg Lift work?
The High Lateral Bent-Leg Lift mainly works the core and hip abductors (outer thighs), with help from the glutes & hips. The main muscles are the obliques and gluteus medius.
What equipment do you need for the High Lateral Bent-Leg Lift?
None. The High Lateral Bent-Leg Lift is a bodyweight exercise, so you can do it anywhere.
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