Legs · Isolation
Side Lying Leg Raise
The side lying leg raise is a bodyweight hip abduction exercise. You lie on your side and lift the top leg straight up and slightly back, then lower it with control. It targets the gluteus medius and minimus on the outside of the hip, which help keep your pelvis level when you walk, run and stand on one leg.
Also known as: Side leg raise, Lying hip abduction, Side-lying hip abduction
- Muscle group
- Legs
- Movement pattern
- Isolation
- Type
- Isolation
- Equipment
- Bodyweight
- Difficulty
- Beginner
What muscles does the side lying leg raise work?
Primary movers
- Gluteus medius
- Gluteus minimus
Assisting muscles
- Tensor fasciae latae
- Quadratus lumborum
- Obliques
The gluteus medius is the main mover. It sits on the side of the pelvis and pulls the thigh out to the side. Because you lift against gravity from a side-lying position, it works through its full range without any help from momentum, as long as you lift slowly.
The gluteus minimus lies underneath the medius and helps both with lifting the leg and with keeping the hip joint centred in its socket. Together these two muscles are the reason a strong outer hip keeps your knee and pelvis steady on one leg.
The tensor fasciae latae at the front of the hip is a helper. If the toes turn up toward the ceiling or the leg drifts forward, it takes over from the glute. Leading with the heel and keeping the toes pointing forward moves the work back to where you want it.
The obliques and the quadratus lumborum stabilise the trunk so the hips stay stacked. They do not lift the leg, but they stop you rolling backward to cheat. This is a low-load exercise, which makes it a gentle way to learn to feel the outer glutes working.
How to do the side lying leg raise
Setup
- 1
Lie on your side with your legs straight and stacked, propped on your forearm with your elbow under your shoulder.
- 2
Stack your hips directly on top of each other so your pelvis does not roll backward.
- 3
Point the toes of your top foot straight ahead, not up toward the ceiling.
- 4
Brace your abs lightly so your body forms a straight line from head to feet.
Execution
- 1
Lift your top leg straight up, leading with the heel, as high as is comfortable.
- 2
Keep your toes pointing forward and your knee straight throughout.
- 3
Pause for a moment at the top and feel the outside of your hip working.
- 4
Lower the leg slowly without letting it rest on the bottom leg.
- 5
Keep your hips stacked and still. Only the top leg should move.
- 6
Finish all reps on one side, then roll over and repeat on the other.
Common side lying leg raise mistakes
Rolling the hips backward
Tipping back lets you lift higher but moves the work to the hip flexor and lower back.
The fix: Keep your hips stacked and reduce the height until you can stay square.
Turning the toes up
Pointing the toes to the ceiling shifts the effort away from the outer glute.
The fix: Lead with your heel and keep your toes pointing forward.
Swinging the leg
Momentum takes the tension off the muscle you are trying to train.
The fix: Lift and lower slowly, pausing at the top of each rep.
Resting the leg on the bottom one
The muscle gets a break between reps and loses tension.
The fix: Stop just above the bottom leg and go straight into the next rep.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3 | 12–20 per side | Bodyweight or light ankle weight, 1–2 reps in reserve | 45–60 s |
| Endurance | 2–3 | 20–30 per side | Bodyweight, slow tempo | 30–45 s |
| Beginner | 2 | 8–12 per side | Bodyweight, small range of motion | 45 s |
Use the side lying leg raise as a warm-up before squats and lunges, or as an accessory at the end of a lower-body session. When bodyweight feels easy, add an ankle weight or a band above the knees rather than rushing the reps.
Running the side lying leg raise in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlaySide Lying Leg Raise variations and alternatives
Band Lateral Walks
HarderA band adds resistance and trains the same muscles while standing.
Cable Hip Abduction
HarderA cable gives steady, adjustable resistance through the whole lift.
Hip Abductor
AlternativeA seated machine lets you load the outer hip heavily with support.
Side Plank
AlternativeTrains the same hip muscles as a hold, with the trunk working harder.
Single Leg Glute Bridge
AlternativeWorks the glutes from a different angle and challenges hip stability.
Frequently asked questions
What does the side lying leg raise work?
It works the gluteus medius and minimus on the outside of the hip, with the tensor fasciae latae helping.
Why do I feel it in my hip flexor or lower back?
Your hips are probably rolling back or your toes are turning up. Stack the hips and lead with the heel.
How high should I lift my leg?
Lift as high as you can while your hips stay stacked and still. For most people that is not very high.
How do I make side lying leg raises harder?
Add an ankle weight or a band above the knees, slow the tempo and pause at the top.
Hercules tracks every side lying leg raise you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play