Side Lying Leg Raise
Side lying leg raise is a bodyweight exercise targeting the glutes and hip abductors. Raising the top leg against gravity while lying on your side isolates the gluteus medius, improving hip stability and lateral strength.
How to do it
- Lie on your side with your legs stacked and your body in a straight line.
- Rest your head on your lower arm and place your top hand on the floor in front for support.
- Keeping your top leg straight, raise it toward the ceiling as high as comfortable.
- Pause at the top, then slowly lower your leg back to the starting position.
- Complete the desired repetitions before switching to the other side.
Form cues
- Stack your hips directly on top of each other.
- Keep your body in a straight line from head to heels.
- Lead with your heel slightly to target the outer glute.
- Lower your leg slowly with control.
Breathing: Exhale as you lift your leg upward, and inhale as you lower it back down.
Common mistakes
- Rolling your hips backward because it uses momentum instead of your glutes.
- Bending your knee, which shifts the work away from your outer hip.
- Lifting the leg too high, which arches your lower back and strains your spine.
Muscles worked
Primary: glutes. Secondary: hip flexors, obliques.
Suggested sets & reps
Get fitter
3 sets x 12-15 reps per side, rest 60 seconds
Lose weight
3 sets x 15-20 reps per side, rest 45 seconds
Build muscle
3 sets x 10-15 reps per side, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp hip or lower back pain, stop the exercise and choose a gentler option.
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 the side lying leg raise?
You should feel it working the side of your hip and upper glute on the working leg.
How often can I do side lying leg raises?
You can perform them 2 to 3 times a week as part of your lower body or home workout routine.
Why is my lower back aching during this exercise?
You might be lifting your leg too high or letting your hips roll backward. Keep the movement small and controlled.