Side-Lying Leg Lift
Sculpt your hips & thighs! This simple move targets your outer glutes for a stronger, more toned lower body.
The Side-Lying Leg Lift mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Side-Lying Leg Lift Muscles Worked
Primary
Hip Abductor (gluteus medius); Glutes (gluteus maximus)
Secondary
Obliques; Abdominals (rectus abdominis)
Side-Lying Leg Lift Variations and Alternatives
How to do the Side-Lying Leg Lift
Positioning:
Lie on your side with your legs stacked on top of each other.
Keep your head resting on your lower arm, while placing your other arm either flat on the ground or on your hip for stability.
Your body should form a straight line from your head to your feet.
Movement:
Engage your core to stabilize your body.
Slowly lift your top leg towards the ceiling while keeping your bottom leg on the ground.
Raise your leg as high as you can without rotating your hips or torso.
Hold for a moment at the top of the lift.
Lower your leg back to the starting position in a controlled manner.
Repeat for the desired number of repetitions (typically 10-15) before switching sides to work the other leg.
Tips:
Keep your movements slow and controlled to engage your muscles effectively.
Make sure to keep your hips stacked and avoid twisting your body.
Breathe evenly throughout the exercise. Inhale as you lower your leg and exhale as you lift it.
Side-Lying Leg Lift FAQs
What muscles does the Side-Lying Leg Lift work?
The Side-Lying Leg Lift mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core. The main muscles are the gluteus medius and gluteus maximus.
What equipment do you need for the Side-Lying Leg Lift?
None. The Side-Lying Leg Lift is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side-Lying Leg Lift go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side-Lying Leg Lift variations and alternatives?
Similar exercises include the Alternating Leg Lift Side-Plank, Side Leg Lift Good-Morning, Side Behind-Head Hand Leg Raise and Side-Lying Abductor Leg Raise.
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