glutes · Bodyweight · Beginner
Side-Lying Leg Raise
The side-lying leg raise trains the glute medius with nothing but the floor. Keep the leg straight and the toes forward and the side of the hip does all the work.
Why it's in a glute program: Side-glute work for home and bodyweight programs.
How to do the side-lying leg raise
- Lie on your side in one straight line with your bottom leg straight and your head resting on your lower arm. Place your top hand on the floor in front of you for balance.
- Keeping the leg straight and the toes pointing forward, raise the top leg to about 45 degrees.
- Lower it slowly without letting it rest on the bottom leg between reps. Finish the set, then switch sides.
Form cues
- Body in one straight line.
- Toes forward, not up.
- Do not let the top leg rest between reps.
Muscles worked
Primary: glutes. Movement pattern: abduction. Equipment: bodyweight.
