Side-Lying Thigh Hold Raise
Sculpt & tone your hips & thighs! 🔥 Side-Lying Thigh Hold Raise targets your outer thighs & glutes for a stronger, more defined lower body.
The Side-Lying Thigh Hold 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 Hold Raise Muscles Worked
Primary
Hip Abductor (gluteus medius); Glutes (gluteus maximus)
Secondary
Obliques; Abdominals (rectus abdominis)
Side-Lying Thigh Hold Raise Variations and Alternatives
How to do the Side-Lying Thigh Hold Raise
Side-Lying T-Thigh Raise Hold
Positioning:
Starting Position: Lie on your side on a mat. Keep your legs extended straight out, one on top of the other.
Head Support: Rest your head on your lower arm or hand for support. Your upper arm can rest along your body or be placed on your hip.
Movement Instructions:
Engage Your Core: Tighten your abdominal muscles to support your lower back.
Raise Your Upper Leg: Keeping your legs straight, lift your upper leg toward the ceiling. Aim for about a 45-degree angle. Ensure your hips remain stacked (one directly over the other).
Hold the Position: Once your leg has reached its peak height, hold this position for a few seconds. Focus on maintaining control and stability.
Lower Your Leg: Slowly lower your leg back to the starting position without letting it touch the bottom leg. This adds an additional challenge to the stability of your core.
Repeat: Perform the desired number of repetitions (usually 10-15) on one side before switching to the other side.
Tips:
Keep your foot flexed to engage the muscles in your thighs more effectively.
Avoid leaning forward or backward; keep your body aligned.
Breathe steadily throughout the movement; exhale as you lift your leg and inhale as you lower it.
Side-Lying Thigh Hold Raise FAQs
What muscles does the Side-Lying Thigh Hold Raise work?
The Side-Lying Thigh Hold 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 Hold Raise?
None. The Side-Lying Thigh Hold Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side-Lying Thigh Hold Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side-Lying Thigh Hold Raise variations and alternatives?
Similar exercises include the Side Behind-Head Hand Leg Raise, Lying Quarter Hip Raise, Lying Glute Raised Abduction Around-The-World and Side-Lying Inner-Thigh Active Roll-Ball.
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