Side-lying leg raise

Lying on the side, the straight top leg lifts with the heel leading; it drew the most gluteus medius activity of the 12 exercises compared.

Hip abduction family

Side-lying leg raise

Harder option

Lying on the side, the straight top leg lifts with the heel leading; it drew the most gluteus medius activity of the 12 exercises compared.

DemandEasy

Equipment requiredBodyweight + Floor space

Muscle focusHip abductors · Glutes

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

Source-researched guide. Clinical review is pending.

How to move

Lie on your side in one straight line, the head on the outstretched lower arm and the bottom knee bent for balance.
Lift the top leg to about 45 degrees with the heel leading and the toes pointing forward, not up.
Lower it slowly without letting the leg drift in front of the body.

Form cues

Keep the leg slightly behind the line of the body.
A light ankle weight makes it harder.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

If the outside of the hip is already painful, this position can aggravate it. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

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

DiStefano 2009 · Gluteal activation in 12 rehabilitation exercises (EMG, JOSPT) ↗

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hip abductors, Glutes.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

Workouts that use it

Pain guides that use it

Part of a staged plan, with when to get help first.

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Staggered-stance bridge (offset bridge) demonstrated on the 3D figure

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Alternate-leg bounding demonstrated on the 3D figure

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Questions people ask

What muscles does the Side-lying leg raise work?

Mainly the hip abductors and glutes.

What equipment do I need for the Side-lying leg raise?

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

Is the Side-lying leg raise good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Step-up with knee raise.

What is an easier alternative to the Side-lying leg raise?

Try the Lateral band walk. Both are written steps in the same progression.

How do I make the Side-lying leg raise harder?

Progress to the Step-up with knee raise, or add load, range or slower lowering once your form is solid.