Outer Thigh Lift
The outer thigh lift is a Pilates bodyweight exercise targeting the hip abductors and glutes. Performed side-lying, it involves lifting the top leg to work the outer thigh and lateral hip, improving hip stability and lower body alignment.
How to do it
- Lie on your side with your body in a straight line and your head resting on your bottom arm.
- Engage your core and keep your hips stacked.
- Slowly raise your top leg as high as comfortable without rotating your hip.
- Pause at the top, then lower your leg with control.
- Repeat for the desired number of repetitions, then switch sides.
Form cues
- Stack your hips vertically
- Keep your toes pointed forward
- Lift through your outer heel
- Move with slow control
- Keep your torso perfectly still
Breathing: Exhale as you lift the leg, inhale as you slowly lower it back down.
Common mistakes
- Rolling hips backward, which shifts the work away from the hip muscles
- Lifting the leg too high, causing the lower back to arch and strain
- Moving too quickly, which uses momentum instead of muscle strength
Muscles worked
Primary: hip abductors. Secondary: glutes, obliques.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps per side, rest 60 s
Lose weight
3 sets × 15–20 reps per side, rest 45 s
Build muscle
3 sets × 10–12 reps per side, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your hip or lower back, stop and choose a gentler movement.
- If you have recent hip surgery or injury, check with a professional before starting.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel a gentle burn in the side of your hip and the outer portion of your glute.
Is it okay if my hip clicks?
Minor clicking is often normal, but if it causes sharp pain, stop immediately and try a smaller range of motion.
How can I make this harder?
Focus on slowing down the lowering phase to 3–4 seconds, or add a light ankle weight.