Side Leg Raises

A beginner stretch for the adductors, with no equipment.

Movement guide

Side Leg Raises

Demand · source-assignedEasy (unreviewed)

Equipment requiredBodyweight

Muscle focusAdductors

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Side Leg Raises demonstrated on the 3D figure

3D demoSide Leg RaisesBeginner · No equipment

Beginner grade (source-assigned).

Harder option

Wide-angle seated forward fold (Upavistha Konasana) demonstrated on the 3D figure

3D demoWide-angle seated forward fold (Upavistha Konasana)Intermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Stand next to a chair, which you may hold onto as a support. Stand on one leg. This will be your starting position.
Keeping your leg straight, raise it as far out to the side as possible, and swing it back down, allowing it to cross the opposite leg.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Adductors.

Equipment

None: body weight and floor space.

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Bound angle pose (Baddha Konasana) demonstrated on the 3D figure

3D demoBound angle pose (Baddha Konasana)Beginner · No equipment

Goddess pose (Utkata Konasana) demonstrated on the 3D figure

3D demoGoddess pose (Utkata Konasana)Beginner · No equipment

3D demoAdductorIntermediate · A foam roller

3D demoGroinersIntermediate · No equipment

Side Lying Groin Stretch demonstrated on the 3D figure

3D demoSide Lying Groin StretchBeginner · Other / check instructions

Adductor rock-back demonstrated on the 3D figure

Adductor rock-backBeginner · No equipment

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Questions people ask

What muscles does the Side Leg Raises work?

Mainly the adductors.

What equipment do I need for the Side Leg Raises?

No equipment: your body weight and a little floor space.

Is the Side Leg Raises good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Wide-angle seated forward fold (Upavistha Konasana).

How do I make the Side Leg Raises harder?

Progress to the Wide-angle seated forward fold (Upavistha Konasana), or add load, range or slower lowering once your form is solid.