Side-lying leg raise
Abductors . Glutes
Lift the top leg slowly, lead with the heel.
Use in a programExercise profile
Best forRehabGeneral fitness
Effectiveness★★☆☆☆ 2/5
EquipmentNone
Also worksAbductors
Recommended2-3 sets x 12-20 reps per side
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Bodyweight activation for the hip abductors and side glutes.
- Setup
- Lie on your side, body in a straight line, head supported.
- Common mistakes
- Rolling the hips back so the leg swings forward.
- Easier
- Reduce the range and move slowly.
- Harder
- Add an ankle weight or a band around the knees.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s