Side Leg Raise
More strength. Better balance. Stronger you.
A simple exercise that strengthens your hips and glutes, improves stability, and supports daily movement. Great for building strong hips and glutes, improving balance, and supporting better posture and core stability.
Benefits
- Strengthens hips (glutes & hip abductors)
- Improves balance and stability
- Enhances athletic performance
- Supports better posture and pelvic alignment
- Helps prevent injuries
- Great for all fitness levels
Muscles worked
Step by step
Start
Stand tall next to a chair or wall for balance. Feet hip-width apart, toes facing forward. Engage your core.
Prepare
Shift your weight to one leg (the standing leg). Keep a slight soft bend in your standing knee.
Lift
Lift your other leg out to the side, keeping it straight and toes facing forward.
Top position
Lift to hip height (or as high as comfortable). Keep your hips level and core engaged.
Lower
Slowly lower your leg back down with control. Repeat for the desired reps, then switch sides.
Do it right.
- Keep your torso upright
- Don't lean to the side
- Keep your moving leg straight (or a slight bend if needed)
- Keep toes pointing forward
- Engage your core throughout
- Focus on using your outer hip and glute
Common mistakes to avoid
- Leaning to the side
- Hips rotating forward
- Using momentum
- Not lifting high enough
When to do it
- During warm-ups
- During or after workouts
- During lower body or glute days
- During mobility or rehab routines
- After long periods of sitting
- As part of your daily routine
Add to your routine
- After lower body workouts
- During glute or leg days
- During warm-ups
- During rehab or mobility sessions
- As a finisher for glute activation
- At home, at the gym, or on the go
How much, how often
| Goal | Reps (each side) | Sets | Frequency |
|---|---|---|---|
| Strength | 10–15 | 2–3 | 3–5x per week |
| Toning | 12–20 | 2–3 | 3–5x per week |
| Endurance | 15–25 | 2–3 | 3–6x per week |
| Rehab / mobility | 8–15 | 1–2 | Daily |
Adjust reps and sets based on your fitness level and goals.
Tips for best results
- Move slow and controlled
- Keep your body tall and steady
- Engage your core
- Don't lean or tilt your body
- Use support if needed
- Consistency builds strength