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how to do side-lying leg lifts

Lying on your side takes balance out of the equation, which lets you focus entirely on the muscles along the outside of your hip. Side-lying leg lifts target the glute medius, the muscle that keeps your pelvis level when you walk, climb stairs or stand on one leg. They suit beginners, anyone returning after a break, and people who wobble too much during standing side raises to feel the right spot. The range is small and gravity is the only resistance, so they become an activation drill rather than a strength builder fairly quickly.

▶ watch side-lying leg lifts on the dedicated video page

primary musclesglutes
also worksabductors
levelbeginner
equipmentnone — bodyweight
typerep-based

how it’s done, step by step

  1. Lie on your right side with your legs extended straight and stacked on top of each other. Rest your head on your right arm and place your left hand on your hips.
  2. Slowly lift your left leg straight up towards the ceiling, keeping it straight and in line with your body.
  3. Hold the top position for a moment, feeling the contraction in your outer thigh and hip.
  4. Slowly lower your leg back to the starting position with control. Repeat for the desired number of repetitions, then switch to your left side and perform the exercise with your right leg.

how much: Start with 3 sets of 10–13 reps per side, then add a 2-second hold at the top before adding more reps.

form tips from the wandelbar coaches

  • Point your top toes slightly toward the floor so your hip, not your thigh front, lifts the leg.
  • Stack your hips vertically and keep the top hip from rolling backward as the leg rises.
  • Lift the leg a little behind your body line, roughly in line with your shoulder and hip.

common mistakes

  • Swinging the leg up toward the ceiling as high as possible — stop around 30 to 40 degrees, where the hip stays square.
  • Letting the lifting leg drift forward in front of the body — nudge it back until you feel the outer seat working.
  • Dropping the leg quickly between reps — lower over two seconds and barely touch the bottom leg before lifting again.

make it easier or harder

easier
Bend both knees to 90 degrees and do clamshells, opening the top knee while your feet stay together.
harder
Prop yourself on your forearm in a side plank and lift the top leg while holding your hips off the floor.
side-lying leg lifts: top leg raised about 35 degrees, hips stacked
side-lying leg lifts — correct starting position

similar bodyweight exercises

squats at the bottom: thighs parallel to the floor, arms reaching forward for balance squats lunges bottom position: front thigh parallel, back knee hovering just above the floor lunges glute bridge top position: hips lifted, straight line from shoulders to knees glute bridge wall sit hold: back flat against the wall, thighs parallel, knees over ankles wall sit jump squats in mid-air: legs fully extended, arms swung overhead jump squats donkey kicks: on all fours, one bent leg lifted with heel toward ceiling donkey kicks

never wonder what to train next

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