Side-Lying Abductor Leg Raise
Strengthen your hips and glutes with Side-Lying Abductor Leg Raises! A simple exercise for a stronger lower body.
The Side-Lying Abductor Leg Raise mainly works the hip abductors (outer thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Side-Lying Abductor Leg Raise Muscles Worked
Primary
Hip Abductor (gluteus medius); Hip Stabilizer (gluteus minimus)
Secondary
Obliques; Abdominals (rectus abdominis)
Side-Lying Abductor Leg Raise Variations and Alternatives
How to do the Side-Lying Abductor Leg Raise
Lie flat on your back on the floor with your arms resting by your sides for support.
Engage your core and lift both straight legs up toward the ceiling until they form a 90-degree angle with your torso.
Slowly open your legs out wide to the sides, feeling your outer hips and thighs engage.
Bring your legs back together at the top in a controlled motion.
Lower both straight legs back down toward the floor while keeping your lower back pressed flat.
Side-Lying Abductor Leg Raise FAQs
What muscles does the Side-Lying Abductor Leg Raise work?
The Side-Lying Abductor Leg Raise mainly works the hip abductors (outer thighs), with help from the core. The main muscles are the gluteus medius and gluteus minimus.
What equipment do you need for the Side-Lying Abductor Leg Raise?
None. The Side-Lying Abductor Leg Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side-Lying Abductor Leg Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side-Lying Abductor Leg Raise variations and alternatives?
Similar exercises include the Bodyweight Side-Lying Inner-Thigh Up-Down, Side-Lying Adductor Leg Raise, Hip Clam and Side Leg Pull.
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