Side Leg Raises
Side Leg Raises are an exercise that mainly trains the hip abductors. You stand, hold on to something for balance, and lift one leg out to the side while the other stays on the ground. This exercise helps with hip flexibility and makes your hip muscles stronger. It is especially good for improving active flexibility for the Spide Split.
A similar exercise is Lateral Leg Swings, but these are mostly used as a warm-up.
Side Leg Raises - the correct execution
- Start standing in front of a wall/ post
- Shift your body weight to the right leg
- Pull you right leg up to the maximum
- Keep your body upright
- Lower your leg back to the starting position
Which muscles are trained by Side Leg Raises?
Primary trained muscles for Side Leg Raises
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Alternative variants of Side Leg Raises:
Side Leg Raises Hold
Side Leg Raises Hold are a static version of the Side Leg Raises. While in the regular Side Leg Raises you lift and lower your leg in a dynamic way, in the Hold version you keep the leg up to train the isometric strength of the outer thigh and glute muscles. This exercise puts more tension on the muscles and helps improve muscle endurance in the hips.
Side Leg Raises Hold - the correct execution
- Start standing in front of a wall/ post
- Shift your body weight to the right leg
- Pull you left leg up to the maximum sideways
- Keep your body upright
- Hold the Endingposition in the maximum hight
Similar exercises to Side Leg Raises
Frontal Leg Swings
Frontal leg swings, also called leg swings, are a dynamic exercise to mobilize the hip and leg muscles. In this exercise, one leg is swung forward and backward while the standing leg remains stable. This movement is ideal as part of a warm-up routine, especially before leg or full-body training.
Lateral Leg Swings
Lateral Leg Swings are dynamic movements that specifically mobilize the hip and leg muscles. They improve hip flexibility and mobility and are often used as a warm-up exercise. While standing, you swing one leg side to side, maintaining balance.
Similar to Cossack Squats, they primarily target the adductors. Frontal Leg Swings, on the other hand, focus more on the hamstrings.
Hip CARs
Hip CARs (Controlled Articular Rotations) are a mobility exercise aimed at improving hip joint flexibility and control. Through slow, controlled movements, the full range of motion in the hip joint is utilized, activating the hip flexors, glutes, and adductors. This exercise is especially useful as a warm-up before more intense workouts or to enhance hip mobility and stability. Unlike static stretches, Hip CARs require active control, similar to dynamic mobility exercises like leg swings.