Side Leg Raises: The Underrated Move That Builds Strength, Stability, and Sculpted Hips

Side leg raises—also known as side leg lifts or lateral leg raises—are a deceptively simple yet incredibly effective lower-body exercise. Whether you’re aiming to shape your hips, strengthen your glutes, or improve joint stability, this move deserves a place in your regular workout routine.

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What Are Side Leg Raises?

Side leg raises involve lifting one leg away from your body while keeping it straight, either lying on your side, standing, or using resistance like bands or cables. You’ve probably seen them in physical therapy routines, Pilates classes, or bodyweight workouts—and for good reason. This movement isolates and targets key muscles in the outer hip and thigh.

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Muscles Worked in Side Leg Raises

When performed correctly, side leg raises work:

• Gluteus medius (the star of the movement)

• Gluteus minimus

• Tensor fasciae latae (TFL)

• Obliques and core stabilizers (especially during side-lying or standing variations)

Depending on the variation, other muscles such as the quadriceps, adductors, and even lower back stabilizers can be engaged to assist in the motion or maintain form.

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Benefits of Side Leg Raises

1. Hip Shaping and Strengthening
   Side leg lifts are excellent for building muscle around the hip area, giving definition and helping reduce the appearance of hip dips.

2. Improved Balance and Core Stability
   Standing and side-lying leg lifts force your core to engage, which enhances stability and coordination.

3. Joint Health and Injury Prevention
   Strong hip abductors are key to preventing knee and lower back pain. Lateral leg raises strengthen these often-neglected muscles, supporting healthier movement patterns.

4. Functional Strength for Everyday Life
   From walking and running to climbing stairs or getting up from the floor—hip abduction plays a major role in everyday mobility.

5. Gentle Yet Effective for All Levels
   Because the movement is low-impact, it’s ideal for beginners, seniors, and those in rehabilitation—while still offering challenge and benefit to advanced athletes.

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How to Do Side Leg Raises (Proper Form)

Lying Side Leg Raise

1. Lie on your side, legs stacked, bottom arm supporting your head.

2. Keep your top leg straight and lift it slowly to about 45 degrees.

3. Pause at the top, then lower it with control.

4. Perform 10–15 reps per leg for 2–3 sets.

Tip: Avoid swinging or using momentum. Focus on slow, controlled movement for the best results.

Standing Side Leg Raise

1. Stand tall, holding onto a chair or wall for balance.

2. Keep your torso upright as you lift one leg out to the side.

3. Engage your core and glutes throughout the movement.

4. Lower slowly and repeat.

Cable Side Leg Raises (Advanced)

Using a cable machine or resistance band, you can add tension for muscle growth and intensity.

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Popular Variations

• Lying lateral leg raises – Focus on glute activation and isolation

• Bent-leg lateral raise – Reduces hamstring engagement for a deeper glute hit

• Side leg extensions – Involve a hold or pulse for endurance

• Side-lying adductor leg lifts – Target the inner thighs

• Side abs leg lift – Combine oblique engagement with hip work

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FAQs

What do side leg raises do?
They strengthen the hips, glutes, and core, while improving balance and joint stability.

Do side leg lifts make your hips bigger?
They can enhance the shape and tone of your hips by building muscle, especially when paired with progressive resistance.

How many should I do?
Start with 2–3 sets of 10–15 reps per leg. Increase volume or resistance as you progress.

Are they good for hip pain?
Yes—when done correctly, they can strengthen muscles that support hip joints, often helping relieve discomfort.

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Final Thoughts

Side leg raises are one of the most accessible yet powerful movements for lower-body strength, stability, and symmetry. Whether you’re training for aesthetics, performance, or longevity, adding a few sets of lateral leg lifts into your weekly routine can make a lasting impact—no fancy equipment needed.