Side Leg Raises

Plop down like a cozy bear in a den, then gently lift your top leg like you are swatting away a pesky bee. Side leg raises wake up your hip abductors so your pelvis stays steady on hikes, runs, and squat adventures. Slow and steady, cub, feel that outer-hip burn growl.

Instructions

1. Lie on your side with legs straight, hips stacked, and head supported by your lower arm.
2. Brace your core and keep your pelvis still (do not roll backward or forward).
3. Point toes forward (or slightly down) to emphasize the glutes over the hip flexors.
4. Lift the top leg up in a controlled motion without bending the knee.
5. Pause briefly at the top while keeping the hips stacked.
6. Lower the leg slowly to the start position and repeat, then switch sides.

Benefits

• Strengthens hip abductors (gluteus medius/minimus)
• Improves pelvic stability and balance
• Supports knee alignment and reduces valgus collapse risk
• May help with hip and lower-back control during gait and running
• Useful accessory work for squats, lunges, and single-leg training

Key Points

• Keep hips stacked and pelvis quiet; movement should come from the hip.
• Lift with control; avoid swinging or using momentum.
• Toes forward or slightly down helps reduce hip flexor takeover.
• Keep the bottom leg relaxed and the top knee straight but not locked.
• Stop the set if you feel pinching in the front of the hip.

Common Mistakes

• Rolling the hips backward or forward to lift higher
• Swinging the leg instead of lifting slowly
• Turning toes up excessively, shifting work to hip flexors/TFL
• Arching the low back or letting the ribs flare
• Lifting too high and losing pelvic control