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Exercise

Side Leg Raises

Also known as: side leg swings, standing lateral leg swings, leg swings side to side, dynamic side leg raises

Side Leg Raises — position 1

Side Leg Raises — position 2

Side Leg Raises is an exercise for the abductors. Main target: abductors. Also works: gluteus medius and adductors. No equipment needed — just your bodyweight.

EquipmentBodyweight

MovementPull

CategoryStretching

Muscles worked

Muscles worked in the Side Leg Raises: primary in bright, secondary in light

Primary

Secondary

Gluteus medius Adductors

How to do it

Stand next to a chair, which you may hold onto as a support. Stand on one leg. This will be your starting position.
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.
Repeat this swinging motion 5-10 times, increasing the range of motion as you do so.

Used in these programs

At-Home Glute Workout (No Equipment)

Bridges, lunges, kickbacks and leg raises: everything to load the gluteus maximus and medius at home, three times a week.

Beginner · 3 times a week · Home

Similar exercises

Lying Crossover

Hip Circles (prone)

Standing Hip Circles

Side Bridge Hip Abduction

World's Greatest Stretch

Alternatives with other equipment

IT Band and Glute Stretch

Iliotibial Tract-SMR

Band Hip Abductions

AbductorsGluteus medius

Barbell Deadlift

Lower backGluteus maximusBiceps femoris

Dumbbell Lunges

Vastus lateralisVastus medialisGluteus maximus

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