Side-Lying Backward Diagonal Leg Raise
Strengthen your glutes & improve hip stability. This targeted leg raise will get you feeling stronger with every rep.
The Side-Lying Backward Diagonal Leg Raise mainly works the hip abductors (outer thighs), with help from the lower back and hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
Side-Lying Backward Diagonal Leg Raise Muscles Worked
Primary
Hip Abductor (gluteus medius); Hip Stabilizer (gluteus minimus)
Secondary
Spinal Erectors (erector spinae); Hip Adductors
Side-Lying Backward Diagonal Leg Raise Variations and Alternatives
How to do the Side-Lying Backward Diagonal Leg Raise
Lie on your side on a flat, comfortable surface with your legs extended straight. Rest your head on your lower arm, and place your top hand on the floor in front of you for balance.
Keep your bottom leg slightly bent for stability throughout the exercise.
Engage your core and glutes as you prepare to lift your leg.
Slowly raise your top leg while keeping it straight, diagonally backward, ensuring that your toes are pointing forward and not upward.
Lift your leg to a height where you can feel the contraction in your glutes and lower back, without causing any discomfort.
Hold the position briefly at the top of the movement.
Lower your leg back down to the starting position in a controlled manner without letting it rest on the bottom leg.
Repeat the motion for the desired number of repetitions before switching to the other side and repeating the exercise with the opposite leg.
Remember to maintain good form throughout the exercise, and avoid any jerky movements. The focus should be on control and the quality of the movement rather than speed or the number of repetitions.
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Side-Lying Backward Diagonal Leg Raise FAQs
What muscles does the Side-Lying Backward Diagonal Leg Raise work?
The Side-Lying Backward Diagonal Leg Raise mainly works the hip abductors (outer thighs), with help from the lower back and hip adductors (inner thighs). The main muscles are the gluteus medius and gluteus minimus.
What equipment do you need for the Side-Lying Backward Diagonal Leg Raise?
None. The Side-Lying Backward Diagonal Leg Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side-Lying Backward Diagonal Leg Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side-Lying Backward Diagonal Leg Raise variations and alternatives?
Similar exercises include the Side-Lying Adductor Leg Raise, Side Leg Lift Good-Morning, Side Behind-Head Hand Leg Raise and Hip Clam.
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