Lateral Leg Raise

A bodyweight glute isolation exercise performed side-lying where you lift the top leg upward through hip abduction. Targets the glute medius, glute minimus, and hip abductors.

Instructions

1. Lie on your side on a mat with your body in a straight line, legs stacked on top of each other.
2. Rest your head on your lower arm or prop yourself up on your elbow for support.
3. Place your top hand on the floor in front of your torso for stability.
4. Keeping your top leg straight and toes pointing forward, lift it toward the ceiling through hip abduction.
5. Raise until your leg is roughly 45 degrees from the floor, keeping it in line with your body.
6. Pause briefly at the top, squeezing your glute medius.
7. Lower your leg back down to the starting position in a controlled manner without fully resting it on the bottom leg.
8. Complete all repetitions on one side, then switch to the other.

Tips

• Keep your hips stacked vertically throughout — avoid rolling forward or backward.
• Point your toes slightly downward to better target the glute medius rather than hip flexors.
• Keep the movement slow and controlled; avoid using momentum to swing the leg up.
• The range of motion is relatively small — quality of contraction matters more than height.
• Engage your core to prevent your lower back from arching or your hips from rotating.
• For added resistance, place a looped band just above your knees.