Side-Lying Leg Raise

The side-lying leg raise is a beginner bodyweight isolation exercise that targets your glute medius, the muscle on the side of your hip. Your obliques also work to keep your trunk stable while your top leg moves.

Lie on your side on the floor or a mat. Stack your hips so one is directly above the other, and straighten both legs with your toes pointing forward. Rest your head on your bottom arm, or support it with your hand, and place your top hand on the floor in front of your chest for balance. If you want more resistance, loop a band around your ankles or just above your knees.

Without letting your hips roll backward, lift your top leg straight up toward the ceiling. Keep the toes of your top leg pointing forward, not up. Pause briefly at the top, then lower the leg back down with control. Finish all reps on one side before switching to the other side.

Breathe normally and keep your ribs slightly drawn down so your core stays engaged. Easier: bend your bottom leg for more support, or shorten the range of motion. Harder: add a band or slow down the lowering phase. This side-lying position is a pregnancy-safe floor position, so it can be a useful option when lying on your back is not comfortable.

Fault: Your hips roll back as the leg lifts. Fix: Keep your hips stacked throughout the rep; lift only as high as you can without your top hip turning away from the wall in front of you.

Fault: Your toes point up toward the ceiling. Fix: Keep your toes pointing forward so the work stays in your glute medius.

Fault: The leg drops quickly or swings. Fix: Lower the leg slowly and under control on every rep; pause for a moment at the top.