Reps Only exercise

Side-Lying Leg Raise form, muscles worked, and workout tracking

The side-lying leg raise lifts the top leg against gravity from a side-lying position, working the gluteus medius and the surrounding lateral hip stabilizers through a controlled arc. Lifters use it as a simple, no-equipment drill to build pelvic stability and outer-hip endurance, commonly programmed in glute activation warm-ups, knee rehabilitation, and beginner lower-body routines.

Side-Lying Leg Raise illustration

How to do Side-Lying Leg Raise

  1. 1Lie on your side with your legs stacked and extended, your head resting on your lower arm, and your top hand on the floor for balance.
  2. 2Draw your belly button in gently to keep your torso still, and point the toes of the top foot straight ahead.
  3. 3Exhale as you raise the top leg in a smooth line until it is about 45 degrees from the floor.
  4. 4Avoid swinging the leg, rolling your hips backward, or letting your waist collapse into the floor.
  5. 5Inhale as you lower the leg with control until it hovers just above the bottom leg, then repeat before changing sides.

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Track Side-Lying Leg Raise in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.