Standing Side Weighted Leg Raise
Sculpt and strengthen your outer glutes and hips with this targeted isolation move. Using a weight plate adds adjustable resistance to level up your lower-body stability and lateral power.
The Standing Side Weighted Leg Raise mainly works the hip abductors (outer thighs). You'll need: weight plates.
Required Equipment
Standing Side Weighted Leg Raise Muscles Worked
Primary
Hip Abductor (gluteus medius); Hip Stabilizer (gluteus minimus)
Secondary
Hip Tensor (tensor fasciae latae)
How to do the Standing Side Weighted Leg Raise
Setup and Positioning
Stand upright next to a sturdy support structure like a wall, squat rack, or machine frame.
Hold a weight plate in the hand on the side that will be performing the movement, resting it against your outer thigh.
Place your opposite hand on the support structure for balance and lightly lean your torso slightly to the opposite side of the working leg to create space for the lift.
Movement Execution
Keep your working leg straight and slowly abduct (lift) it out to the side in a controlled arc, using your hip muscles.
Ensure your toes are pointed forward and your torso remains stable, avoiding excessive swinging or momentum.
Lift the leg until you feel a strong contraction in the outer glutes.
Pause briefly at the top of the movement, then slowly lower the leg back to the starting position without letting the weight hit your body or rest completely between repetitions.
Once the desired number of reps is complete, switch sides and repeat with the other leg.
Standing Side Weighted Leg Raise FAQs
What muscles does the Standing Side Weighted Leg Raise work?
The Standing Side Weighted Leg Raise mainly works the hip abductors (outer thighs). The main muscles are the gluteus medius and gluteus minimus.
What equipment do you need for the Standing Side Weighted Leg Raise?
Weight plates.
What workout day should the Standing Side Weighted Leg Raise go on?
It belongs on leg day in a push/pull/legs routine.
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