The goal with Side Lying Leg Raise is simple—make every repetition look repeatable from the same stable start. The exercise mainly trains glute medius, while hamstrings and core help support and control the movement. You will use your bodyweight while working from side-lying on the floor.
What makes a good Side Lying Leg Raise repetition?
Keep the pelvis steady and finish with the hips rather than borrowing motion from the lower back. The movement is approachable once the setup is familiar, but balance, load control, or multi-joint coordination make clean repetitions more demanding.
Muscles worked
Primary
Glute medius
These muscles should carry most of the intended work when the setup and movement path stay consistent.
Supporting
Hamstrings and Core
These muscles assist the movement or help keep the rest of your position steady.
Set up before you move
Start from side-lying on the floor. Use the prescribed grip: bodyweight or no external grip. No external equipment is required.
Step-by-step tutorial
How to do Side Lying Leg Raise
- 1
Set the starting position
Establish the hanging or supported position for Side Lying Leg Raise, depress the shoulders if hanging, brace the abdomen, and begin without swinging.
Breathing: Breathe steadily; do not hold your breath.
- 2
Perform the effort phase
Exhale, posteriorly tilt the pelvis, and raise the legs or knees through the Side Lying Leg Raise path using the abdominals rather than momentum.
Breathing: Exhale through the effort.
- 3
Control the end position
Control the highest position that can be reached without losing shoulder position, bending the lower back excessively, or swinging.
Breathing: Breathe steadily; do not hold your breath.
- 4
Return under control
Inhale and lower the legs slowly until the body returns to a quiet, fully controlled start.
Breathing: Inhale through the controlled return.
Common mistakes to avoid
Starting before the setup is stable
Do not rush the first position. Establish the hanging or supported position for Side Lying Leg Raise, depress the shoulders if hanging, brace the abdomen, and begin without swinging. Make that setup feel repeatable before adding speed or resistance.
Letting the working position drift
Keep your side-lying on the floor setup consistent through the rep and maintain the bodyweight or no external grip. If another part of the body has to swing or twist, reduce the load or range.
Rushing the return
The return is part of the exercise, not a pause between efforts. Inhale and lower the legs slowly until the body returns to a quiet, fully controlled start.
Forcing a range you cannot control
Use the Side Lying Leg Raise setup, maintain controlled joint alignment, and stop if the movement causes pain.
Sets, reps, and rest
Start with 2–4 sets of 10–15 smooth repetitions. Rest 45–90 seconds between sets. Use enough resistance to feel the target muscles without shortening the range or borrowing momentum from the rest of your body.
Treat this as a starting framework. Your load and volume should match your current technique, recovery, and training plan.
Side Lying Leg Raise questions
Is Side Lying Leg Raise suitable for beginners?
Side Lying Leg Raise is classified as an intermediate-level movement in this guide. The movement is approachable once the setup is familiar, but balance, load control, or multi-joint coordination make clean repetitions more demanding.
What muscles does Side Lying Leg Raise work?
Side Lying Leg Raise primarily works glute medius, with hamstrings and core assisting or stabilizing the movement.
What equipment do I need for Side Lying Leg Raise?
Side Lying Leg Raise is a bodyweight exercise and does not require external equipment.
