Single Session
Use the exercise’s set, repetition, tempo, and rest ranges during one workout.
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Bodyweight
Side-Lying Leg Raise
Legs · None · Primary muscle: Glutes
Active
Difficulty1/5
Repetitions1–100
Sets1–20
Tempo2-1-2
Rest45s
Technique references
Exercise media
Movement video
Video coming soon.
No playable video is published for this exercise yet. The exercise remains fully usable without it.
Step by step
Instructions
- Lie on one side with your legs extended and stacked and your body aligned from your head to your feet.
- Support your head comfortably with your lower arm and place your upper hand in front of your torso for balance.
- Brace your core, keep both hips facing forward, and maintain a straight upper leg.
- Raise your upper leg under control without rolling your hips backward or rotating your torso.
- Pause briefly at the top, then lower the leg slowly until it nearly meets the lower leg.
- Complete the prescribed repetitions, switch sides, and repeat with the opposite leg.
Muscle focus
Muscles
Primary: Glutes
Coaching
Tips
- Count each controlled leg raise as one repetition and complete the planned repetitions on both sides.
- Keep your toes facing forward to maintain emphasis on the outer hip.
- Lift only as high as you can while keeping your pelvis stacked and torso still.
- Move slowly enough to feel the working hip control both the lift and the lowering phase.
Technique check
Common mistakes
- Rolling the hips backward as the leg rises.
- Swinging the working leg instead of lifting it under muscular control.
- Raising the leg too high and losing hip or torso alignment.
- Bending the working knee excessively.
- Moving too quickly through either phase of the repetition.
- Allowing the torso to rotate instead of remaining stacked.
Approved settings
Workout modes
Throughout Day
- Goal type
- Total repetitions
- Default target
- 60 repetitions
- Minimum entry
- 1 repetition
- Daily reset
- Yes