Side-Bend Leg Lift
Tone your obliques and improve balance with the Side-Bend Leg Lift! Strengthen your core and legs in one dynamic move.
The Side-Bend Leg Lift mainly works the core and hip abductors (outer thighs), with help from the lower back. No equipment needed: it uses just your bodyweight.
Side-Bend Leg Lift Muscles Worked
Primary
Obliques; Hip Abductor (gluteus medius)
Secondary
Abdominals (rectus abdominis); Lower Back (quadratus lumborum)
Side-Bend Leg Lift Variations and Alternatives
How to do the Side-Bend Leg Lift
Stand straight with your feet shoulder-width apart and arms extended out to the sides at shoulder height.
Shift your weight to your left foot and start simultaneously by bending at the waist to the right side while lifting your right leg out to the side.
Keep your right leg straight, and try to lift it as high as you can, keeping your balance and control.
Pause briefly at the top of the movement when your torso and right leg create a straight line and you feel a stretch along the outside of your torso and hip.
Slowly lower your right leg back to the starting position, returning upright to the initial standing pose.
Perform the exercise for the desired number of repetitions before switching to the other side and repeating with the left leg.
Maintain a neutral spine and avoid bending forward or backward throughout the exercise.
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Side-Bend Leg Lift FAQs
What muscles does the Side-Bend Leg Lift work?
The Side-Bend Leg Lift mainly works the core and hip abductors (outer thighs), with help from the lower back. The main muscles are the obliques and gluteus medius.
What equipment do you need for the Side-Bend Leg Lift?
None. The Side-Bend Leg Lift is a bodyweight exercise, so you can do it anywhere.
What are some Side-Bend Leg Lift variations and alternatives?
Similar exercises include the Alternating Leg Lift Side-Plank, Towel Bodyweight Side-Squat, Side Leg Lift Good-Morning and Side-Bend Half-Squat.
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