Side-Lying Thigh Raise
Tone your outer thighs with Side-Lying Thigh Raises! Strengthen your hips and glutes with this targeted exercise.
The Side-Lying Thigh Raise 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 Thigh Raise Muscles Worked
Primary
Hip Abductor (gluteus medius); Glutes (gluteus maximus)
Secondary
Obliques; Deep Core (transverse abdominis)
Side-Lying Thigh Raise Variations and Alternatives
How to do the Side-Lying Thigh Raise
Lie on your side on a comfortable surface with your body in a straight line. Rest your head on your outstretched lower arm, and place your top hand on the floor in front of your chest for balance.
Keep your bottom leg slightly bent for stability throughout the exercise.
Engage your core and glutes. Raise your top leg upward while keeping your hips stacked and your body stable. Your top leg should form a "T" shape with your body at the highest point of the movement.
Pause briefly at the top before slowly lowering your leg back down to the starting position.
Perform the desired number of repetitions on one side, then switch to the other side and repeat.
Remember to keep the movements controlled and avoid rocking your hips or using momentum.
It is important to keep your core engaged during this exercise to maintain stability and to maximize the activation of the targeted muscle groups. Adjust the number of sets and repetitions according to your fitness level.
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Side-Lying Thigh Raise FAQs
What muscles does the Side-Lying Thigh Raise work?
The Side-Lying Thigh Raise 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 Thigh Raise?
None. The Side-Lying Thigh Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side-Lying Thigh Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side-Lying Thigh Raise variations and alternatives?
Similar exercises include the Bodyweight Side-Lying Inner-Thigh Up-Down, Side-Lying Adductor Leg Raise, Side Behind-Head Hand Leg Raise and Hip Clam.
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