Side-Lying Leg Raise
Raising the straight top leg from side-lying — simple, honest glute-medius strength work.
Also called: hip abduction, side leg raise, side lying hip abduction
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Lie on your side, body in a straight line, bottom leg slightly bent for balance, top leg straight.
How to do the Side-Lying Leg Raise
- Lift the top leg to about 45 degrees, leading with the heel.
- Keep the leg in line with the body — drifting forward turns it into a hip-flexor exercise.
- Toes point forward (or slightly down), not up.
- Lower slowly without resting between reps.
Side-Lying Leg Raise muscles worked
The Side-Lying Leg Raise works the glute medius.
Common Side-Lying Leg Raise mistakes
- Letting the leg drift in front of the body.
- Rolling the pelvis back and lifting with momentum.
- Toes rotating skyward (recruits the wrong muscles).
Scale it
Easier: Smaller range.
Harder: Ankle weight, or pause 2 seconds at the top of each rep.
Pairs well with
Clamshell
Opening the top knee from side-lying with feet together — targeted activation for the deep glutes that control the knee in running.
Lateral Band Walk
Sideways steps against a mini-band — glute medius strength for hip and knee control on the run.
Side Plank
The straight-body hold on one forearm — lateral core strength that stabilizes the pelvis every single running stride.
Side Plank Hip Abduction
Lifting the top leg while holding a side plank — combines core stability with hip strengthening.