Side Lying Leg Raise: How-to, Tips & More
The Side Lying Leg Raise is a beginner isolation exercise for your glutes. You do it with bodyweight, one side at a time. It is a good fit when your goal is muscle growth.
Besides the glutes, it also works your hip abductors, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Hip abductors
Secondary
How to do the Side Lying Leg Raise
- Lie on your side with your legs straight and stacked.
- Lift your top leg up toward the ceiling.
- Keep your toes pointing forward, not up.
- Lower slowly, then switch sides after the set.
Side Lying Leg Raise tips
- Add an ankle weight or band to make it harder.
Sets and reps
Most lifters do well with 12 to 25 reps per set, and 12 to 25 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Isolation
Side Lying Leg Raise alternatives
Lateral Band Walk
Glutes
Resistance Band Glute Bridge Abduction
Glutes
Resistance Band Standing Hip Abduction
Glutes
Single Leg Glute Bridge
Glutes
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Frequently asked questions
What muscles does the Side Lying Leg Raise work?
The Side Lying Leg Raise mainly works your glutes, with help from your hip abductors.
How many sets and reps should I do?
A good starting point is 12 to 25 reps per set, and many lifters get the best results between 12 to 25 reps. Use a weight that leaves one or two reps in reserve.
Is the Side Lying Leg Raise good for beginners?
Yes. The Side Lying Leg Raise is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Side Lying Leg Raise?
You need bodyweight.
Add Side Lying Leg Raise to your program
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