Side-Lying Leg Raise

Raising the straight top leg from side-lying — simple, honest glute-medius strength work.

Setup

Lie on your side, body in a straight line, bottom leg slightly bent for balance, top leg straight.

How to do it

1. Lift the top leg to about 45 degrees, leading with the heel.
2. Keep the leg in line with the body — drifting forward turns it into a hip-flexor exercise.
3. Toes point forward (or slightly down), not up.
4. Lower slowly without resting between reps.

Common 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