Standing Side Leg Raise tutorial
The standing side leg raise is a simple bodyweight exercise for the side glutes, especially the gluteus medius, done by lifting the leg out to the side. Strengthening these muscles improves hip and knee stability when walking, running and squatting.
How to perform
- Stand tall and hold a wall or chair for balance.
- Shift your weight onto the leg nearest the support, keeping that knee soft.
- Brace your core and keep your hips level and facing forward.
- Slowly lift the other leg straight out to the side with toes pointing forward.
- Pause briefly at the top without leaning your torso.
- Lower the leg slowly and switch legs after finishing your reps.
Breathing: Exhale as you raise your leg and inhale as you lower it.
Key tips
- Lift only as far as you can without tilting your pelvis; about 30 to 45 degrees is usually enough.
- Keep your toes pointing forward or slightly down.
- To make it harder, add a mini band around your ankles.
Common mistakes
- Leaning the torso to the opposite side to lift the leg higher.
- Turning the toes up, which shifts the work to the front of the hip.
- Swinging the leg and dropping it quickly.
Safety: People with hip pain or balance problems should always use a support and stop if they feel pain in the hip joint.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Get a complete workout program
Do this exercise within a personalized program based on your goal and level.
Get a free program
