Glutes
Side Lying Leg Raise
The Side Lying Leg Raise is a strength exercise with no equipment for your glutes. Share of the load in the Zulta muscle model: gluteus medius 66%, gluteus maximus 21% and obliques 6%.
How to do it
- Lie on your side on a mat with your body in a straight line from head to heels.
- Bend the bottom knee slightly for balance, rest your head on your lower arm and place the top hand on the floor in front of you.
- Keep the top leg straight with the toes pointing forward.
- Lift the top leg toward the ceiling, leading with the heel.
- Pause at the top, then lower the leg under control to just above the bottom leg.
Tips
- Keep the top leg slightly behind the body line to target the side of the hip.
- Stop before the waist starts to bend.
Common mistakes
- Rolling the hips backward and lifting with the front of the thigh.
- Letting the leg drift forward in front of the body.
- Lifting so high that the torso side-bends.
Muscles worked by the Side Lying Leg Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Moving the leg out to the side isolates glute medius, with the upper fibres of glute max assisting; tensor fasciae latae also abducts but has no catalog id.
Side Lying Leg Raise alternatives
Different equipment
- Abductor Machine
- Band Hip Abduction Standing
- Cable Hip Abduction
- Lying Hip Abduction
- Multi Hip Abduction
- Standing Hip Abduction Machine
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Side Lying Leg Raise work?
Mainly the gluteus medius. The gluteus maximus assist.
Is the Side Lying Leg Raise good for beginners?
Yes. The Side Lying Leg Raise is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Side Lying Leg Raise?
For example the Abductor Machine, Band Hip Abduction Standing and Cable Hip Abduction. They train mostly the same muscles, some with different equipment.
How do you make the Side Lying Leg Raise harder?
Add weight or reps, or move on to the Lying Hip Abduction and Sumo Walk.
Sources
- Selkowitz et al. 2013, JOSPT 43(2):54-64 (gluteal vs TFL)
- Distefano et al. 2009, JOSPT 39(7):532-540 (gluteal activation)
Log your sets in Zulta
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