Lying On Side Leg Raise
Expert Advice
Keep your core engaged and hips stacked to prevent rolling forward or backward.
How-to-do Steps
- Lie on your side with legs extended, one leg on top of the other.
- Rest your lower arm on the ground for support and place your top hand on your hip.
- Raise the top leg upwards while keeping it straight.
- Lower it back down without letting it touch the bottom leg.
- Repeat for the desired number of repetitions before switching sides.
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Muscles Worked
Lying On Side Leg Raise primarily targets the Glutes, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes70%
Secondary
Quads30%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Lying On Side Leg Raise work?
Lying On Side Leg Raise primarily targets the Glutes. Secondary muscles involved include Quads. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Lying On Side Leg Raise?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Lying On Side Leg Raise suitable for beginners?
Yes, Lying On Side Leg Raise is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
