Side-lying leg lift

The side-lying leg lift strengthens your outer thigh muscles. Pay attention to the instructions marked by the Posture Patrol icon, particularly if you have a history of lower back pain.

Getting set
Lie on the floor on your left side with your legs a few inches in front of you, knees bent slightly, and head resting on your outstretched arm. Bend your right arm and place your palm on the floor in front of your chest for support. Align your right hip directly over your left hip and pull your abdominals in so your back isn’t arched. See photo A.

The exercise
Keeping your knee slightly bent, raise your right leg until your foot reaches shoulder height. Then slowly lower your leg back down. Switch sides and do the same number of repetitions with your left leg. See photo B.

Do’s and don’ts

• DO keep your top hip stacked directly over your bottom hip; don’t roll backward.
• DO keep your head down and your neck and shoulders relaxed.
• DO keep your abdominals pulled in to help your body remain still so you work only your outer thigh.
• DON’T raise your foot any higher than shoulder height.

Other options

• Modified leg lift (easier): Bend your top knee even more when performing the side-lying leg lift.
• Leg lift with rotation (harder): When you reach the top of the movement, rotate your thigh outward by turning your knee up to the ceiling; then rotate back to the original position and lower your leg back down.
• Leg lift with a weight (harder): Place an ankle weight on your ankle or, if you have knee problems, on top of your thigh.