Supported Side Leg Raise
The supported side leg raise is a bodyweight strength exercise targeting the hip abductors, performed while holding a desk or chair for balance. It involves raising one leg out to the side in a controlled motion to strengthen the outer thigh, glutes, and hip stabilizers.
How to do it
- Stand beside your desk or chair and hold onto it with one hand for support.
- Shift your weight onto your inner leg and engage your core.
- Keeping your outer leg straight, slowly raise it out to the side as high as comfortably possible while maintaining an upright posture.
- Hold the raised position for 1-2 seconds, then slowly lower your leg back to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Form cues
- Keep your torso upright
- Lead with your heel
- Engage your core muscles
- Move in a controlled rhythm
- Don't let your hips tilt
Breathing: Exhale as you lift your leg, and inhale as you return it to the starting position.
Common mistakes
- Leaning the torso too far, which reduces the work on the target hip muscles.
- Swinging the leg using momentum, which prevents proper muscle engagement.
- Rotating the foot outward, which shifts the work away from the intended outer hip muscles.
- Moving too quickly, which decreases the time under tension for the glutes.
Muscles worked
Primary: abductors. Secondary: glutes, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps per side, rest 60s
Lose weight
3 sets × 15–20 reps per side, rest 45s
Build muscle
3 sets × 10–12 reps per side, rest 60s
Easier, harder & alternatives
Make it easier
Make it harder
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 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
Why do I feel this in my lower back?
You are likely leaning your torso too much. Keep your upper body tall and engage your core to stabilize your spine.
How high should I lift my leg?
Only lift as high as you can while keeping your hips level. Quality of movement is more important than height.
Can I do this without holding onto a desk?
Yes, but using support helps you focus on the correct muscles without worrying about balance. Once you feel steady, you can try it without support.