How To Side Leg Raises

There’s a moment when you realize that your lower body isn’t as strong as you thought — and that moment usually comes during a simple movement like a side leg raise. I remember the first time I attempted one in a gym, thinking it would be a quick, easy way to target my glutes. But instead, I found myself wobbling, my lower back arching, and my hip hiking in a way that felt entirely unnatural. It was a wake-up call: I didn’t know how to do side leg raises properly. And that’s exactly what this article is about — how to side leg raises correctly, safely, and effectively.^[1]

After weeks of trial and error, watching videos, and experimenting with my own body, I learned that side leg raises are more than just a basic exercise. They’re a foundational move that can strengthen your glutes, improve hip stability, and even help with posture over time. But only if you do them right. I’ve since performed them hundreds of times, in different variations and with different equipment, and I’ve compiled everything I’ve learned into this guide. Whether you're a beginner or someone looking to refine your form, this is the article you’ve been waiting for.^[2]

I’ve found that the real value of side leg raises isn’t just in the movement itself, but in how it fits into a larger fitness journey. It’s a simple exercise that can be done almost anywhere, with minimal equipment. It helps build muscle endurance, supports joint health, and even has some mental benefits — like focusing on your breath and body as you move. I’ve seen people improve their posture, reduce lower back pain, and even increase their strength in compound lifts by mastering this one move. And I’m here to help you do the same.^[3]

Understanding the Movement

As of September 2026, to get the most out of side leg raises, you need to understand the exact muscles involved and how the movement should feel. The gluteus medius and minimus are the main targets, along with the hip abductors. These muscles are crucial for hip stability and preventing hip drop during movements like squats and lunges. I’ve noticed that when I do this exercise correctly, my lower back stays flat, and I can feel a burn in my outer thighs and glutes — not in my lower back or hips.^[4]

A common misconception is that side leg raises are just about lifting the leg high. But actually, the quality of the movement is more important than the height. I’ve found that lifting the leg to about hip height, keeping the knee slightly bent, and focusing on the contraction of the glute is where the real work happens. This is where the muscle engagement is most effective, and it also helps prevent overextension or strain.

When I first started doing side leg raises, I focused too much on lifting the leg high. But that led to hip hiking and lower back strain. Once I shifted my focus to the glute contraction, the movement became much more effective and pain-free. I’ve since learned that the key is to move slowly and with control, keeping the core engaged and the body aligned.

How to Set Up for the Exercise

Setting up correctly is the first step in doing side leg raises effectively. I usually start by lying on my side with my legs straight and my body aligned from head to toe. My top arm is extended in front of me for balance, and my bottom arm is placed under my head or chest for support. This position helps maintain stability and prevents the body from arching or twisting.

It’s important to ensure that your body is in a straight line from head to toe. I’ve found that if I bend my knees too much or let my body twist, I end up compensating with other muscles, which reduces the effectiveness of the exercise. Keeping the torso straight and engaging the core helps maintain this alignment.

I’ve also noticed that the surface you’re on matters. I prefer doing them on a firm mat or a flat surface, as it provides good stability. If you’re doing them on a bed or an uneven surface, you’re more likely to lose control and shift your weight improperly.

The quality of your setup determines the quality of your movement.

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Executing the Movement

Once you’re in the correct position, the next step is to move the top leg up and down in a controlled motion. I’ve found that moving the leg slowly and with intention is key. I focus on lifting the leg from the hip, keeping the leg straight, and bringing it up to about hip height. The movement should be smooth, with no jerking or bouncing.

I often make the mistake of rushing through the movement. When I do that, I don’t feel the muscle engagement and end up straining my hip or lower back. Instead, I’ve learned to move slowly and focus on the contraction of the glute. This has made a noticeable difference in how the exercise feels and how effective it is.

Another tip I’ve picked up is to keep the core engaged throughout the movement. This helps maintain proper alignment and prevents the body from arching or twisting. I’ve found that even a slight core engagement makes the movement more stable and effective.

“There’s a moment when you realize that your lower body isn’t as strong as you thought — and that moment usually comes during a simple…”— Leg Length Discrepancy Exercises editors

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Breathing Techniques

Breathing is an often overlooked but crucial part of side leg raises. I’ve found that exhaling as I lift the leg and inhaling as I lower it helps me maintain control and focus. This breathing pattern also helps me stay in the moment and avoid rushing through the movement.

I used to breathe incorrectly during this exercise, which made me feel tense and less in control. Once I shifted to this specific breathing pattern, I noticed a significant difference in how the exercise felt. It became smoother, more controlled, and more effective.

Another thing I’ve learned is to avoid holding my breath during the movement. Holding your breath can cause unnecessary tension in the body and reduce the effectiveness of the exercise. Instead, I focus on keeping the breath steady and rhythmic throughout the movement.

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Common Mistakes and How to Avoid Them

One of the most common mistakes I’ve made is letting my hip hike up when I lift my leg. This happens when I’m not engaging my core properly and can lead to lower back strain. I’ve found that keeping my core engaged and my body aligned helps prevent this.

Another mistake is letting the knee bend too much or not keeping the leg straight. This can cause the movement to become less effective and place unnecessary stress on the joints. I’ve learned to keep the leg straight and slightly bent at the knee, which allows for better control and muscle engagement.

I’ve also noticed that people often rush through the movement, which reduces the effectiveness of the exercise. Slowing down and focusing on the contraction of the glute makes a noticeable difference in how the exercise feels and how effective it is.

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Progression and Variations

Once you’ve mastered the basic side leg raise, you can start progressing and varying the movement. I’ve found that adding resistance, like a light dumbbell or resistance band, can help increase the challenge and build more strength. This variation has helped me build more endurance and strength in my glutes.

Another way to progress is to increase the range of motion. Instead of lifting the leg to just hip height, I’ve started lifting it higher while keeping the core engaged. This has made the movement more challenging and has led to better muscle activation.

I’ve also experimented with different surfaces, like an incline bench or a stability ball. These variations have helped me improve my balance and core engagement, making the exercise more effective and challenging.

Variation and progression are key to long-term success.

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Incorporating Side Leg Raises into Your Routine

Incorporating side leg raises into your routine can be a great way to build strength and improve your overall movement quality. I usually do them 2-3 times a week, either as a standalone exercise or as part of a larger lower body workout. This has helped me build more strength and stability in my lower body.

I’ve found that doing them in combination with other glute-focused exercises, like bridges or hip thrusts, has been particularly effective. This has helped me build more strength and stability in my lower body. I’ve also noticed that my posture has improved, and I feel more stable in other movements like squats and lunges.

Another benefit I’ve noticed is that doing side leg raises regularly has helped me reduce lower back pain. This has been a huge improvement, and it’s made a noticeable difference in how I move and feel throughout the day.

How To Side Leg Raises