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Side Leg Raises

The Side Leg Raises primarily targets your Adductors. It requires stretch and is best suited to beginner lifters.

Beginner level · Equipment: Stretch · Pull

Primary muscles: Adductors

How to perform Side Leg Raises

  1. Step 1. Stand next to a chair, which you may hold onto as a support. Stand on one leg. This will be your starting position.
  2. Step 2. Keeping your leg straight, raise it as far out to the side as possible, and swing it back down, allowing it to cross the opposite leg.
  3. Step 3. Repeat this swinging motion 5-10 times, increasing the range of motion as you do so.

Frequently asked questions

Which specific muscles do side leg raises target?

This exercise primarily isolates the gluteus medius and gluteus minimus. These muscles are responsible for hip abduction and stabilizing the pelvis during movement.

How can I ensure proper form during the movement?

Keep your hips stacked vertically and avoid rotating your pelvis backward. Maintain a slight internal rotation of the foot to keep the tension on the glutes rather than the hip flexors.

What is a common mistake to avoid when performing this exercise?

Many people use momentum or swing the leg too high, which engages the lower back. Focus on a controlled range of motion where the glute remains the primary mover.

How should I progress this exercise if bodyweight becomes too easy?

You can increase resistance by placing a mini-band around your thighs or ankles. Alternatively, perform the movement with a slower eccentric phase to increase time under tension.

What is the recommended set and rep range for side leg raises?

Perform 3 to 4 sets of 15 to 20 repetitions per side. Because this is an isolation movement, higher volume is generally more effective for hypertrophy and endurance.

Sample sets & reps for Side Leg Raises

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Adductors exercises

  • Adductor — stretch
  • Adductor/Groin — stretch
  • Band Hip Adductions — band
  • Carioca Quick Step — other
  • Groin and Back Stretch — stretch

See all Adductors exercises →

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