Lying Side Leg Lifts

Learn here how to perform Lying Side Leg Raises exercise properly, muscles worked, its form, technique, benefits, instructions with VIDEO.

The National Institute on Aging recommends side leg raises exercise to strengthen & shape up the glutes, thigh and hip muscles. You can do this exercise while standing or lying down, simply using your body weight.

This exercise requires no equipment, so you can do it anywhere. Watching TV? Lie down on the floor and sneak in a few sets.

Though this exercise is simple, but you need to do it using proper form & technique so as to maximize its benefits.

What Muscles Do Side Lying Leg Raises Work?

I recommend this exercise to my clients because it uses the muscles that usually are not active and weak in those who sit for prolonged periods every day.

Side Leg Raises Benefits

The side leg raises exercise provides many benefits. Here are some of the main benefits of Side Leg Raises exercise:

(i) Strengthens hip, glutes and knee muscles, which help prevent pain in the hips, knees, and lower back.

(ii) Improves day-to-day functional abilities such as climbing stairs, squatting to pick up things, walking & running.

(iii) Boosts balancing abilities and body stabilization – so decreases the risks of falling & fracturing bones.

(iv) Strengthens hip muscles and increase range of motion in the hips.

How To Perform Lying Side Leg Raises Properly?

Start Position

Lie down on your right side on an exercise mat or comfortable carpeted floor. Keep your body in a straight line with your legs extended straight and feet stacked on top of each other. Or you may keep the lower leg slightly bent. Place your right arm on the floor under your head and the left hand out front for extra support or let it rest on your leg.


Pull the bellybutton towards your spine to engage your core muscles. Keep your trunk and back straight throughout the exercise.

Gently raise your left leg about 12 to 18 inches off the lower leg or off the floor and hold the position for 1-2 seconds.

Lower the leg back down to the starting position. Repeat this movement 5 to 10 times.

Continue breathing normally.

Switch to the other side and repeat the drill for same number of times.

As you gain strength & stamina, you can use ankle weights to further increase the strength of your muscles. Another trick is to use resistance bands, placing them around your thighs. You can get varying levels of resistance bands.

Tip For Doing Side Leg Raises Correctly

Keep your core tight during the exercise. This will help relieve some of the pressure on your lower back.

Learn here the correct form & right technique to do Lying Side Leg Raises:

Renu Bakshi AKA Fitness BuffhqAbout Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Personal Fitness Trainer & Nutrition Health Coach. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “I am now healthier and fitter at 68 than I was at 28. For me age is just a number!”


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