Exercise Guide
Side-Lying Leg Raise
A side-lying raise taken through a slower, longer arc, often with a pause at the top. Popular as high-rep burnout work at the end of a leg session.
BeginnerStrengthPushIsolation
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Glutes
Equipment
Bodyweight
Difficulty
Beginner
Category
Strength
Force
Push
Mechanic
Isolation
Secondary Muscles
CoreAdductors
How to Perform
- 1
Lie on your side with your body in a straight line and your lower arm supporting your head.
- 2
Raise your top leg slowly to around 45 degrees.
- 3
Pause at the top and squeeze the outside of your hip.
- 4
Lower over three seconds without letting the leg rest on the bottom one.
Tips
- ★Keeping the leg off the bottom one between reps is what makes the set burn.
- ★Point the toes forward, not up at the ceiling.