The top of the side-lying leg raise held for time: lying on one side with the top leg lifted and slightly behind the body, loading the glute medius isometrically.
What this exercise works
Muscles
abductors · gluteus medius
Goals
hypertrophy · rehabilitation
Equipment
No equipment
Category
Strength
Difficulty
beginner
Demonstration
Step 1
How to perform the movement
Lie on one side with the legs stacked and straight, and support the head on the lower arm.
Brace the trunk so the torso stays square and does not roll backwards.
Lift the top leg to about 30 to 45 degrees, keeping the toes pointing forward.
Hold the leg there for the prescribed time, breathing normally.
Lower the leg under control and repeat on the other side.
Technique cues and common mistakes
Turning the toes towards the ceiling shifts the work to the hip flexor; keep them facing forward.
Take the leg slightly behind the line of the body to bias the glute medius.
Rest the top hand on the floor in front of you if balance is the limiting factor.
From guide to workout
Put this exercise into your week
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