How to do the Side-lying Leg Raise
Lie on your side with legs straight and stacked, head resting on your arm.
Raise your top leg with your toes pointing forward, without letting your pelvis roll back.
Lift to just above hip height and pause briefly.
Lower slowly, finish your reps, then switch sides.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 45 s |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Side-lying Leg Raise doesn’t suit your gym or your joints.
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