Side-Lying Leg Raises: How to Do It, Muscles Worked & Benefits
Animated demoSide-lying leg raises target the glute medius and the outer hips. These muscles keep your pelvis level when you walk and run, protect your knees and help shape the hips.
What is the side-lying leg raises?
Side-lying leg raises target the glute medius and the outer hips. These muscles keep your pelvis level when you walk and run, protect your knees and help shape the hips.
The side-lying leg raises is beginner-friendly and a isolation movement. Isolation exercises move one main joint, which lets you focus on a specific muscle, fix weak points and add extra training volume without tiring the whole body. You can do it at home with no or minimal equipment, which makes it easy to fit into almost any routine.
Muscles worked
The main muscles trained by the side-lying leg raises are the inner thighs (adductors).
Inner thighs (adductors) (primary)
The adductors are the inner-thigh muscles. They pull the legs together and help extend the hip in squats and deadlifts. Strong adductors protect against groin strains.
How to do the side-lying leg raises: step by step
- Stand next to a chair, which you may hold onto as a support. Stand on one leg. This will be your starting position.
- Keeping your leg straight, raise it as far out to the side as possible, and swing it back down, allowing it to cross the opposite leg.
- Repeat this swinging motion 5-10 times, increasing the range of motion as you do so.
Coach’s note: Practice the first sessions with a light load or an easier variation. Perfect technique first, then add reps, then add weight.
Benefits of the side-lying leg raises
- Strengthens the outer hips (glute medius)
- Helps protect the knees
- Easy low-impact home exercise
- Great warm-up before leg day
Like all resistance training, the side-lying leg raises also contributes to the general health benefits of strength work: stronger bones, better blood-sugar control, improved mood and a higher resting metabolism over time. The U.S. Physical Activity Guidelines recommend muscle-strengthening activities for all major muscle groups on two or more days per week for adults.
Common mistakes to avoid
- Rolling the hips backward
- Lifting the leg too high
- Leading with the toes pointing up
- Swinging the leg
Most of these mistakes happen when the weight is too heavy or when you rush. Film one set from the side with your phone. It is the fastest way to spot form problems without a coach.
Form tips from a trainer
- Lie in a straight line, hips stacked
- Lead with the heel, toes pointing slightly down
- Lift only about 30–45 degrees
- Lower slowly
How to breathe
Breathe in while the weight returns to the start position and breathe out as you pull. Keep your ribs down and your core tight so your back stays in a neutral position.
Sets and reps by fitness level
| Level | Sets × reps | Rest | Frequency |
|---|---|---|---|
| Beginner | 2 × 12 per leg | 60–90 sec | 2× per week |
| Intermediate | 3 × 15 per leg | 60–120 sec | 2× per week |
| Advanced | 3 × 20 per leg with band | 90–180 sec | 2–3× per week |
Choose a load or variation where the last 1–3 reps of each set feel hard but your form stays clean. When you can do the top of the rep range for every set, make it harder: add weight, add reps, slow the tempo or move to a harder variation. This is called progressive overload, and it is the main driver of strength and muscle gains.
Easier and harder variations
Make it easier
- Smaller range
Make it harder
- Ankle weights
- Resistance band above the knees
Side-Lying Leg Raises for men and women
The technique of the side-lying leg raises is the same for men and women. The difference is in programming. Men often aim for more upper-body size and use heavier loads with lower reps, while many women prefer more lower-body and glute volume and moderate loads with higher reps. Both approaches work. Muscle responds to effort and progressive overload regardless of gender, and women typically recover a little faster between sets.
You will find this exercise in these HelloMyTrainer programs:
- Women's Home Workout for Beginners (No Equipment)
- Women's Intermediate Home Workout (Glutes, Toning & Strength)
- Advanced Home Workout for Women (Glute Builder + HIIT)
- Advanced Gym Program for Women (5-Day Glute & Strength Split)
Safety tips
- Warm up for 5–10 minutes before your first working set: light cardio plus a few easy reps.
- Stop immediately if you feel sharp, stabbing or joint pain. Muscle burn is normal; pain is not.
- If you have an injury, are pregnant, or have a heart, blood-pressure or joint condition, ask your doctor or a physical therapist before doing this exercise.
- Make sure benches, chairs, steps and bars are stable and can hold your weight.
Frequently asked questions
What muscles does the side-lying leg raises work?
The side-lying leg raises mainly works the inner thighs (adductors).
Is the side-lying leg raises good for beginners?
Yes. It is a beginner-friendly exercise. Start with the beginner sets and reps above and focus on clean technique.
How many sets and reps of the side-lying leg raises should I do?
Beginners: 2 × 12 per leg. Intermediate: 3 × 15 per leg. Advanced: 3 × 20 per leg with band. Train each muscle group about twice per week.
Can I do the side-lying leg raises at home?
Yes, it needs little or no equipment.
How often should I train with the side-lying leg raises?
Two to three times per week is ideal for most people, with at least 48 hours between hard sessions for the same muscle group.
Related exercises
Animated demoSumo Deadlifts
The sumo deadlift uses a wide stance with the hands inside the knees.