Side-Lying Thigh Push
Strengthen your hips and glutes with Side-Lying Thigh Push! Improve stability and tone your legs with this simple, effective exercise.
The Side-Lying Thigh Push mainly works the hip abductors (outer thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Side-Lying Thigh Push Muscles Worked
Primary
Hip Abductor (gluteus medius); Hip Stabilizer (gluteus minimus)
Secondary
Deep Core (transverse abdominis)
Side-Lying Thigh Push Variations and Alternatives
How to do the Side-Lying Thigh Push
Start by lying on your side on the floor or a mat, with your legs extended straight out. Support your head with your lower arm or hand.
Stack your feet on top of each other and use your top arm for stability by placing your hand on the floor in front of your chest.
Engage your core and keep your hips stacked vertically. This will be your starting position.
Lift your top leg toward the ceiling while keeping it straight. The motion should come from your hip and glutes, focusing on the gluteus medius and minimus muscles which are highlighted in the images shown.
Slowly raise your leg as high as you can without compromising your form, then hold the position briefly for a moment.
Gentle lower your leg back down to the starting position, without allowing it to rest on the bottom leg.
Complete the recommended number of repetitions on one side before switching sides and repeating the exercise with the other leg.
Make sure to keep movements controlled, avoid using momentum, and maintain proper alignment throughout the exercise to effectively target the correct muscle groups and prevent injury.
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Side-Lying Thigh Push FAQs
What muscles does the Side-Lying Thigh Push work?
The Side-Lying Thigh Push 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 Thigh Push?
None. The Side-Lying Thigh Push is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side-Lying Thigh Push go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side-Lying Thigh Push variations and alternatives?
Similar exercises include the Bodyweight Side-Lying Inner-Thigh Up-Down, Side-Lying Adductor Leg Raise, Hip Clam and Inner-Thigh Pulse.
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