← Back to library
Last updated March 5, 2026
Media unavailable
Abductorsglutes
Lateral Leg Raises
Lie on your side with legs straight. Raise your top leg as high as possible. Lower with control. Great glute medius and hip abductor builder.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
side glutes (med)
Secondary
side glutes (min)outer hip (tfl)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Unilateral
Posture
Lying
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie on your side on a mat with your legs stacked on top of each other.
- Rest your head on your lower arm and place your top hand on the floor in front of you for balance.
- Step 2Execution
- Keeping your top leg straight, slowly raise it as high as you can without rotating your pelvis.
- Lead with the heel, keeping your toes pointing forward or slightly downward.
- Hold briefly at the top, feeling the contraction in your outer hip.
- Step 3Return
- Lower your leg slowly back to the starting position.
- Do not rest it fully on the bottom leg between reps to maintain tension.
- Step 4Finish
- Complete the desired number of reps on one side.
- Roll over and repeat on the other side.