Side Lying Feet Raise
Lie on your side with your bottom arm extended to support your head, and your top hand on the floor in front for balance. Stack your hips and shoulders directly, keeping both legs straight and aligned.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Hips
- Injury risk
- Low
Primary muscles
- gluteus medius
- gluteus minimus
- tensor fasciae latae
Secondary muscles
- obliques
- quadratus lumborum
Target muscles
- hips
- glutes
How to perform
- 1
Lie on your side with your bottom arm extended to support your head, and your top hand on the floor in front for balance.
- 2
Stack your hips and shoulders directly, keeping both legs straight and aligned.
- 3
Engage your core and gently lift your top leg straight up towards the ceiling, leading with your heel.
- 4
Keep your torso stable; avoid rocking your hips backward or forward.
- 5
Lift only as high as you can maintain form, feeling the contraction in your outer hip.
- 6
Slowly lower your leg back down with control, without letting it fully rest on the bottom leg.
- 7
Complete all repetitions on one side before switching to the other.
Safety & form
Train smart. Read these notes before adding heavy load.
