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Side-Lying Leg Raise (Hip Abduction)

A targeted glute and hip exercise performed while lying on your side, focusing on hip abduction to strengthen the gluteus medius and improve hip stability.

Exercise Overview

Category

Dynamic Calisthenics

Exercise_Type

Strength

Difficulty_Level

Beginner

Technique

Lie on your side with legs stacked. Lift the top leg straight up while keeping it in line with your body, then lower it back down with control.

Starting Position

Lie on your side with legs stacked, body in a straight line, and head supported by your arm or a pillow.

Finishing Position

Return to the starting position with the leg lowered back down, maintaining proper form throughout the movement.

Form Cues

Keep leg straight, control the movement, engage glutes, maintain alignment

Common Mistakes

Swinging the leg, arching back, not controlling movement, poor alignment

Progression Tips

Add ankle weights, increase reps, try different angles, or perform standing version.

Regression Tips

Reduce range of motion, perform with bent knee, or use resistance bands.

Safety Notes

Maintain proper form to avoid hip strain. Stop if you experience pain in hips, lower back, or knees. Consult a professional if you have hip issues.