Side Leg Raises
Side Leg Raises is a dynamic flexibility - hip adduction and abduction exercise involving Hip adductors. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hip adductors
- Secondary muscles
- Gluteus medius, Gluteus minimus, Abdominal stabilizers
- Exercise type
- Dynamic flexibility - hip adduction and abduction
Exercise technique
- Support
Balance with one hand beside a sturdy chair or wall.
- Stance
Slightly bend the supporting knee and face your pelvis forward.
- Open
Keep the other leg comfortably long and raise it sideways.
- Lower
Lower your leg under control.
- Cross
Without scraping the floor, gently pass the foot across the front of the supporting leg.
- Repeat
Start with a small arc and increase the range only while your pelvis remains still.
- Side
Place your foot on the floor and switch the support side.
Key technique points
- Do not lean your torso sideways.
- Move the leg from the hip.
- Do not lock your knee backward.
- Keep your foot facing mostly forward.
- Increase the swing gradually.
- Use the support lightly.
Common mistakes
Rotating the pelvis
Do not enlarge the leg raise by turning your entire pelvis.
Leaning sideways
Do not tilt your torso to the opposite side to raise the working leg.
Turning the toes toward the ceiling
Do not turn the lateral swing into uncontrolled external rotation.
Forcing the cross-body movement
Do not pull too far across the supporting leg and move beyond your balance.
Starting quickly
Do not begin large swings before learning a small, controlled arc.
Lifting the supporting heel
Do not increase range by rising onto your toes.
Frequently asked questions
Side Leg Raises: why is “Rotating the pelvis” a mistake?
Do not enlarge the leg raise by turning your entire pelvis.
Side Leg Raises: why is “Leaning sideways” a mistake?
Do not tilt your torso to the opposite side to raise the working leg.
Side Leg Raises: why is “Turning the toes toward the ceiling” a mistake?
Do not turn the lateral swing into uncontrolled external rotation.
Side Leg Raises: why is “Forcing the cross-body movement” a mistake?
Do not pull too far across the supporting leg and move beyond your balance.
Side Leg Raises: why is “Starting quickly” a mistake?
Do not begin large swings before learning a small, controlled arc.
Side Leg Raises: why is “Lifting the supporting heel” a mistake?
Do not increase range by rising onto your toes.
What should I focus on when doing Side Leg Raises?
Do not lean your torso sideways. Move the leg from the hip. Do not lock your knee backward. Keep your foot facing mostly forward. Increase the swing gradually. Use the support lightly.
Related exercises
- Standing Cable Hip Adduction
- Short-lever Copenhagen Plank
- Adductor/Groin
- Adductor
- Carioca Quick Step
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.