How to do the Side-lying leg lifts (left)
Primary: Glutes.
Side-lying leg lifts - left is a great exercise to target the abductor muscles of the hip. This exercise is performed while lying on one side, raising the upper leg upwards. It helps in enhancing the strength and stability of your hip muscles, which can improve balance and alignment, and is beneficial for activities that require lateral movements.
Step by step
- 1
Lie down on your left side with your legs extended straight and stack your right leg on top of your left leg.
- 2
Use your left arm for support by placing it in front of your chest and rest your head on your left hand.
- 3
Lift your right leg as high as you can without shifting or rotating your hips and then slowly lower it back to the starting position. Repeat the movement.
Coaching cues
- Keep your core engaged throughout the exercise to maintain balance.
- Avoid swinging your leg and use controlled movements to maximize muscle engagement.
- Make sure your top leg stays in a straight line with your body and doesn't drift forward or backward during the lift.
Sets, reps and where it fits
Muscle
3–4 × 12–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 12–15
rest 45–60 s
Side-lying leg lifts (left) alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Side-lying leg lifts (left) work?
Primary: Glutes.
How many sets and reps of Side-lying leg lifts (left) should I do?
For muscle: 3–4 sets of 12–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Side-lying leg lifts (left)?
Same movement pattern, different equipment: Clamshell, Donkey Kick, Frog Pump, Glute Bridge, Glute Bridge March, Hip Thrust.
Is the Side-lying leg lifts (left) good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.