Side Lying Single Leg Up
Side lying single leg up is a foundational Pilates bodyweight exercise targeting the hip abductors. Performed side-lying, it involves raising the top leg while maintaining hip and pelvic stability, building lateral hip strength and lower body alignment.
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.
- Keep your hips stacked and engage your core.
- Slowly raise your top leg as high as comfortable without rotating your hip.
- Lower it with control back to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Form cues
- Stack your hips vertically
- Keep your core tight
- Reach through your heel
- Move with slow control
- Keep your torso still
Breathing: Exhale as you lift the leg, inhale as you lower it back down with control.
Common mistakes
- Rolling hips backward, which shifts work away from the target hip muscles.
- Lifting the leg too high, which causes the lower back to arch and can lead to strain.
- Moving too quickly, which prevents you from feeling the muscles engage properly.
- Tensing the neck, which can lead to unnecessary upper body fatigue.
Muscles worked
Primary: hip abductors. Secondary: glutes, obliques.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps per side, rest 45 s
Lose weight
3 sets × 15–20 reps per side, rest 30 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 immediately and choose a gentler movement.
- If you have a history of hip injury, check with a professional before starting this exercise.
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
Should I feel this in my lower back?
No. If you feel it in your back, your hips are likely rolling backward. Focus on keeping your core engaged and your hips stacked.
How high should I lift my leg?
Lift only as high as you can while keeping your hips perfectly stacked. Quality of movement is more important than height.
Can I do this on my bed?
It is best performed on a firm surface like a yoga mat or carpet to ensure your spine and hips stay properly aligned.