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how to do standing side leg raises

Standing side leg raises work the outer hip of both legs at once: the moving leg lifts, while the standing leg holds your pelvis level. That second job is what sets them apart from the lying version and makes them useful for everyday balance and walking stability. They are about as gentle as leg training gets, a good fit for a warm-up, for beginners, or for a break from desk work. The resistance is light, so once they stop feeling like work, move on to slower reps or harder hip exercises.

▶ watch standing side leg raises on the dedicated video page

primary musclesglutes
also worksabductors
levelbeginner
equipmentnone — bodyweight
typerep-based

how it’s done, step by step

  1. Stand with your feet shoulder-width apart and your hands on your hips for balance.
  2. Shift your weight onto your left leg and slowly lift your right leg out to the side as high as you comfortably can, keeping it straight.
  3. Hold the raised leg for a second, and slowly lower your right leg back to the starting position with control.
  4. Repeat for the desired number of repetitions, then switch to your left leg.

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

form tips from the wandelbar coaches

  • Keep your belly button pointed straight ahead and your toes facing forward as the leg rises.
  • Grow tall through the standing side, as if a string pulls the top of your head upward.
  • Lead the lift with your heel rather than your toes to keep the outer hip working.

common mistakes

  • Leaning your torso away from the lifting leg — stop lower and keep your shoulders level.
  • Rotating the leg so the toes point up — turn the foot slightly inward until it faces forward again.
  • Swinging the leg with momentum — pause for one second at the top before lowering slowly.

make it easier or harder

easier
Hold the back of a chair with one hand so all your attention can go to the lifting leg.
harder
Keep the leg raised for three small pulses at the top, or keep the working foot off the floor between reps.
standing side leg raises: one leg lifted sideways, hands on hips, torso upright
standing side leg raises — 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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