Though it appears like a easy transfer, the aspect leg elevate packs quite a lot of advantages.

Not solely is it versatile sufficient to be carried out wherever — even throughout a Netflix binge — nevertheless it additionally helps “activate” your glutes, which help throughout different workout routines like squats and lunges.

That may additionally assist with day by day exercise, particularly in stopping decrease again ache, in line with yoga trainer and coach Samantha Parker, E-RYT, CPT.

“Activating and strengthening the glutes gives help to the pelvis, which might help lower and even stop again ache (relying on its supply),” she says. “On the similar time, this additionally helps to ‘raise’ the butt, so that you get a stronger bottom.”

Right here’s do aspect leg raises with good type.

Mendacity Aspect Leg Raises: Step-by-Step Directions

• Lie in your proper aspect together with your ft and hips stacked, your legs straight, and your head resting in your proper arm.
• Retaining your core engaged, slowly raise your high leg till you are feeling your hips start to tilt upward.
• Pause, after which decrease your high leg to the beginning place. Full all reps after which swap sides, performing equal reps on each.

Make it more durable: To make aspect leg raises tougher, loop a resistance band round your thighs, simply above your knees, to additional problem your energy. Or you possibly can preserve your legs collectively and raise them each off the mat concurrently, which is able to have interaction the adductors of the underside leg.

Kind ideas: When lifting and reducing your high leg, the slower you progress, the more durable your muscle groups can be working, Parker says. Go too quick, and also you’ll be utilizing momentum as an alternative of energy.

She additionally suggests being aware of activating your abdominals. It will assist have interaction your core, and in addition restrict the quantity of motion in your torso, isolating the muscle groups extra successfully.

What Muscle mass Does a Aspect Leg Increase Work?

Since you’re working towards gravity and making an attempt to keep up stability, aspect leg raises make for excellent body weight energy coaching, particularly to your hips, glutes, and core, in line with Parker.

Right here’s what’s firing:

• Glutes: The muscle groups of your butt not solely enable you throughout squats and lunges, they assist abduct your legs (transfer them out to the perimeters), notably the gluteus medius and gluteus minimus.
• Inside thighs: Within the case of the twin mendacity aspect leg elevate, the adductors (the muscle groups of your interior thighs) of your backside leg will get loads of work lifting it.

Options to the Mendacity Aspect Leg Raises

For some individuals, the mendacity aspect leg elevate could exacerbate a hip concern, or just put on out its welcome. With that in thoughts, Parker suggests a number of different methods to get the advantages.

Clamshell

Lie down in your aspect similar as in the usual leg elevate, however together with your hips and knees bent. Then elevate your high knee so far as you possibly can with out rotating your hip or lifting your backside knee.

Standing leg elevate

Stand tall and use a wall, chair, or countertop for steadiness, sustaining a straight backbone as you raise a leg out to the aspect.

Hearth hydrant

Get on all fours and lift one bent leg out to the aspect at a time. Add a resistance band for a further problem.