Side Lying Leg Raise: how to do it and muscles worked
The side lying leg raise mainly works your abductors and glutes. You need bodyweight (no equipment).
Muscles worked
How to do the side lying leg raise
- 1
Lie on your side with your legs straight and stacked, supporting your head with your bottom arm. Place your top hand on the floor in front of you for balance.
- 2
Raise your top leg up to about 45 degrees, leading with your heel and keeping your toes pointing forward. Pause for a second, then lower slowly without touching the other leg.
- 3
Take 1 to 2 seconds up and 2 to 3 seconds down, breathing out as you lift. Do 12 to 15 reps per side.
Form tip: Keep your hips stacked and do not roll backward. Move only your top leg and keep your core braced.
Common questions
- Which muscles does the side lying leg raise work?
- The side lying leg raise mainly works your abductors and glutes.
- What equipment do I need for the side lying leg raise?
- You need bodyweight (no equipment).
- How many sets and reps should I do?
- A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
- How do I track the side lying leg raise in SweatByte?
- Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.
More abductors exercises
General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.