Side-Lying Hip Raise

A Quick Guide to Side-Lying Hip Raises

purpose and benefits

The side-lying hip raise is a highly effective exercise that targets the gluteus medius, a muscle located on the side of the hip. These muscles are responsible for hip abduction, which is the movement of the leg away from the midline of the body. This exercise helps to strengthen and stabilize the hips, improve balance, and prevent injuries. By performing side-lying hip raises regularly, you can enhance your overall lower body strength and functionality. Additionally, if you experience hip instability or weakness, this exercise can be beneficial for rehabilitation purposes.

primary muscles used

  • Hip abductors (gluteus medius and the gluteus minimus) 

secondary muscles used

  • Tensor fasciae latae (TFL)
  • Gluteus maximus. These muscles assist in hip abduction and hip extension, respectively.

How to do side-lying hip raises

Step-by-step instructions to perform the side-lying hip raise:

  1. Lie on your side with your legs stacked on top of each other.
  2. Rest your head on your lower arm and place your upper hand on the floor in front of your chest for stability.
  3. Engage your core muscles to maintain a straight line from head to toe.
  4. Slowly lift your top leg as high as possible without rotating your hips or leaning backward.
  5. Pause for a moment at the top of the movement, then lower your leg back down to the starting position.
  6. Repeat the exercise for the desired number of repetitions, then switch sides and repeat with the other leg.

loading options

  • Bodyweight
  • Resistance band around your thighs
  • Ankle weights
Safety & Precautions

Proper form and technique, combined with an appropriate loading weight, are essential to maximize the benefits of any exercise and minimize the risk of injury.

If you're new to an exercise, start with bodyweight and gradually increase the difficulty as you become stronger. Or consider seeking guidance from a qualified professional to ensure you're performing each exercise correctly for your specific anatomy.