Side Leg Raises

Description

Side Leg Raises strengthen the hip abductors, glutes, and core while improving lateral stability and balance.

The AntiSumax technique emphasizes slow, controlled movement to maximize activation and minimize noise.

Muscles Worked

  • Gluteus medius and minimus
  • Hip abductors
  • Core stabilizers

AntiSumax Technique

  1. Lie on your side with legs stacked and body in a straight line
  2. Lift the top leg slowly without tilting your hips
  3. Pause briefly at the top
  4. Lower the leg slowly back to starting position
  5. Repeat quietly and controlled for each side

Video Demonstration

Progression Tips

Beginner

Bodyweight side leg raises, 2–3 sets of 10–12 reps per side.

Intermediate

Add ankle weights or slow tempo, 3–4 sets of 12–15 reps per side.

Advanced

Weighted with resistance band or hold top position for 3–5 seconds, 4–5 sets of 15–20 reps per side.