Side Lying Leg Raise

An isolation exercise performed from a side-lying position where the upper leg is lifted away from the body, targeting the hip abductors and glutes.

Instructions

1. Lie on your right side on a yoga mat or padded floor with your body aligned.
2. Rest your head on your right arm or use a pillow for comfort.
3. Position your right leg straight and keep it on the floor for stability.
4. Stack your left leg on top of your right leg or keep it slightly in front.
5. Keep your left leg extended straight throughout the movement.
6. Engage your core muscles to stabilize your torso and spine.
7. Lift your top (left) leg up and away from your body, raising it as high as comfortably possible.
8. Pause briefly at the top of the movement, feeling the contraction in your glutes and hip muscles.
9. Lower your leg back down with control to the starting position.

Tips

• Keep your torso stable and avoid rolling backward during the lifting motion.
• Move slowly and deliberately; avoid using momentum or jerky movements.
• Maintain steady breathing throughout; exhale as you lift and inhale as you lower.
• Perform all repetitions on one side before switching to the other side.
• For added resistance, add ankle weights or use a resistance band once you build foundational strength.