Side Lying Double Legs Up
Side lying double legs up is a Pilates bodyweight exercise targeting the hip abductors and obliques. Performed side-lying, lifting both legs together increases the demand on the lateral hip and core compared to single-leg variations.
How to do it
- Lie on your side with your body in a straight line and legs stacked.
- Place your bottom hand on the mat for stability and rest your head on your arm.
- Engage your core and keep your hips stacked.
- Lift both legs together off the mat as high as comfortable.
- Hold for a moment at the top, then lower with control.
- Repeat for the desired number of repetitions, then switch sides.
Form cues
- Stack your hips directly on top of each other
- Keep your torso perfectly still
- Engage your core before lifting your legs
- Think about lengthening your legs away from your hips
- Keep your top hand on your hip or mat for stability
Breathing: Exhale as you lift your legs, and inhale as you lower them with control.
Common mistakes
- Rocking the torso, which reduces the work on your hip muscles
- Lifting the legs too high by arching the lower back, which can cause strain
- Bending the knees, which changes the focus of the exercise
- Moving too quickly, which prevents you from feeling the muscles work
Muscles worked
Primary: hip abductors. Secondary: glutes, obliques, inner thighs.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per side, rest 45 s
Lose weight
3 sets × 12–15 reps per side, rest 45 s
Build muscle
3 sets × 8–12 reps per side, rest 60 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your hip or lower back, stop the movement and choose a gentler option.
- If you have a history of hip or spine discomfort, 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 this primarily in the side of your hip and your waist on the side facing the ceiling.
What if I feel this in my lower back?
Ensure your hips are stacked and your core is engaged. If you still feel it in your back, try a smaller range of motion.
Can I do this every day?
Yes, it is a low-impact movement, but listen to your body and take rest days if you feel significant muscle soreness.