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Abductors · Beginner

Side Lying Leg Raise

Side-lying straight-leg hip abduction strengthening the glutes and outer hip.

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Exercise overview

Training details

AbductorsGlutes

Equipment

Bodyweight

Sets × reps

3 × 20 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your side with your legs straight and stacked on top of each other.
  2. 02Rest your head on your arm or a cushion.
  3. 03With control, lift the top leg toward the ceiling while keeping it straight.
  4. 04Hold for a moment at the top and then lower it back down.
  5. 05Repeat for the prescribed repetitions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSide Lying Diagonal Backward Leg RaiseHarder progressionExtended Range Side Lying Hip Abduction

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteClamshellComparable substituteLying Full Leg raiseComparable substituteStanding Side Leg RaiseComparable substituteBand Standing Hip AbductionComparable substituteSupported Standing Straight-Leg Hip ExtensionComparable substituteBanded Standing Kickback

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