How to do Side Leg Raises
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 655,848
- Popularity Rank
- 307th
- Difficulty
- Beginner
- Abductors Strength
- 66 mSCORE 5th
- Equipment Required
- Bodyweight-only
Workouts with Side Leg Raises
Target muscles worked
Instructions for Proper Form
A bodyweight isolation exercise targeting the hip abductors. By isolating each side you can more easily identify imbalances in strength and mobility, as well as correct for these imbalances. Side leg raises enhance hip stability, contributing to better overall lower body strength and function.
- Lie on your right side with your legs extended allowing your knees and feet to be stacked upon each other.
- Rest your head on right right arm to keep your neck in neutral position and lay your left arm along your side.
- Brace your core by breathing into your stomach and flexing your abdominal muscles to maintain a neutral spine.
- Vertically raise your extended left leg at a 45 degree angle from your right leg while keeping the knee and foot stacked over the left leg before slowly returning to the starting position.
- Repeat with the opposite side.
Sets & Reps Calculator
Average Side Leg Raises standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
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- intermediate4sets9reps11reps
- advanced4sets10reps12reps
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Alternatives & Variations to Side Leg Raises
1. Machine Hip Abductor
96.7 mSCORESWAPPED 1,839 TIMESThis isolation exercise primarily targets your abductors. The use of a machine helps you move the weight along a set path, as well as adding stability to the movement. This stability allows you to focus more on exertion than stabilizing the movement.
2. Cable Hip Abduction
28.8 mSCORESWAPPED 697 TIMESCable Hip Abduction is an isolation exercise that primarily targets the glutes and hip abductors. By using a cable machine, you can maintain consistent tension on the muscles throughout the range of motion, leading to effective muscle activation. This exercise is great for improving hip stability and strength, which can translate to better performance in compound lower body exercises and enhance overall balance.
3. Standing Hip Abduction
70.2 mSCORESWAPPED 380 TIMESStanding Hip Abduction is an isolation exercise that primarily targets the outer thighs and hip muscles, particularly the gluteus medius. By performing this exercise while standing, you engage stabilizing muscles in your core and leg, improving overall balance and stability. This variation allows you to work on functional strength and can be particularly beneficial for those looking to enhance their hip mobility.
- Intermediate
- Abductors
4. Mini Loop Band Lateral Walk
50.8 mSCORESWAPPED 346 TIMESA functional exercise using a mini loop band to primarily target the hip abductors and glutes. By placing the bands around the legs just above the knees, it challenges lateral stability and strengthens the muscles responsible for hip abduction. This exercise is excellent for improving hip mobility, and enhancing overall lower body strength.
5. Mini Loop Band Side-Lying Hip Abduction
53.2 mSCORESWAPPED 305 TIMESA resistance band exercise targeting the hip abductor muscles, performed in a side-lying position. By placing a mini loop band around the thighs, it adds resistance to the abduction movement, enhancing muscle activation and strength. This exercise is effective for improving hip strength and stability.
6. Clam
43.8 mSCORESWAPPED 242 TIMESThis bodyweight isolation exercise primarily targets your hip abductors. By targeting each side individually you can more easily identify and address imbalances between sides. This an effective exercise for improving lower body strength and stability.
7. Fire Hydrant Circle
65.2 mSCORESWAPPED 185 TIMESThis bodyweight exercise primarily targets the muscles in and around your hips, as well as your glutes. By performing this exercise with one side at a time, you can more easily identify and address imbalances between sides.
8. Mini Loop Band Side-Lying Clam
43 mSCORESWAPPED 128 TIMESA variation of the clam exercise using a mini loop resistance band. Using a mini loop band allows you to increase resistance beyond just your bodyweight. This is a great exercise for improving hip stability.
9. Dumbbell Fire Hydrant Circle
55.1 mSCORESWAPPED 123 TIMESThis exercise is a more challenging variation of the fire hydrant exercise using dumbbells for added resistance. The exercise primarily targets the muscles in and around your hip. By targeting each side individually, you can better identify and address imbalances between sides.
10. Loop Band Standing Hip Abduction
45.6 mSCORESWAPPED 119 TIMESThis isolation exercise primarily targets your abductors. The use of a loop band gives you more control over the resistance. By performing this exercise while standing and balancing on one leg, this can be a great way to develop functional strength and stability in your hips.