Beginner Side Lying Leg Raise

Basic Strength library

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Side Lying Leg Raise

Step 1: Feet slightly wider than hips, toes pointed slightly outwards, hands by your sides, shoulders back & down

Step 2: Arms and hands directly in front as you drop your butt behind. Ensure your heels stay grounded

Step 3: Continue lowering until your thighs are parallel with the floor, your heels lift up, or your back rounds

Step 4: Rise slowly while exhaling and pushing into the floor through your heels until your back to starting

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For a more “in-depth” description, select the steps below.

Step 1

Starting Position: Lie on your side on a mat/floor with your legs extended straight away from your body. Hold your feet together in neutral position (at 90 degrees to your shinbone) and your lower arm bent and positioned under your head for support, while the upper arm rests upon your upper hip. Your hips and shoulder should be aligned vertically to the floor. Your head should be aligned with your spine.

Step 3

Downward Phase: Gently inhale and slowly return your raised leg to your starting position in a controlled manner. After completing your set, roll over and repeat with the opposite leg.

Step 2

Upward Phase: Exhale and gently raise the upper leg off the lower leg while keeping the knee extended and the foot in a neutral position (avoid flexion and extension). The hips should remain vertical to the floor and the knee of the raised leg should point straight away from you (do not rotate upward towards the ceiling or downward towards the floor). Continue raising the leg until the hips begin to tilt upwards or until your feel tension develop in your low back or oblique muscles.

Pro Tip

A common mistake is raising the leg too high in this exercise. Given the design of the hip joint, the thigh can only abduct (move out sideways) to 45 degrees. Any movement beyond that position involves movement of the entire hip and no longer targets the muscles intended for this exercise.

Basic Strength library

Side Lying Leg Raise

For a more “in-depth” description, select the steps below.

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