Side Leg Raises for Strengthening Your Hips and Glutes
Movement card
| Body area | Hips and glutes |
|---|---|
| Also called | Side Leg Raises, Standing Side Leg Raise |
| Works | Hips, Glutes, Outer Thighs |
| Type | Strength |
| Position | Floor |
| Hold | Not a hold |
| Reps | 8 to 12 |
| Sets | 2 |
| Sides | Each side |
| How often | 2 to 3 times per week, with a day of rest in between. |
| Equipment | Floor mat |
| Office visibility | High |
The lateral leg raise, commonly known as the side leg raise, is a strength exercise performed while lying on your side. It involves slowly lifting your top leg toward the ceiling and then lowering it back down with control.
This movement is often used by people with desk jobs who want to strengthen the hip and glute muscles that can become inactive from long periods of sitting. Its standing variation is a simple way to break up sitting time.
What the lateral leg raise works
The side leg raise primarily works the muscles on the outside of your hips and glutes. It specifically targets the outer thigh area. These muscles are important for stabilizing your pelvis and for side to side movements.
How to do it
Starting position: Lie on your right side on a floor mat with your legs extended straight and stacked. Support your head with your right forearm and place your left hand on the floor in front of you for stability.
- Engage your core muscles to stabilize your spine.
- Keeping your leg straight and your foot in a neutral position, slowly lift your top (left) leg toward the ceiling.
- Lift your leg only as high as you can without tilting your pelvis or rocking your torso.
- Pause for a moment at the top.
- Slowly and with control, lower your leg back to the starting position.
- Complete all repetitions on one side before switching to the other.
What you should feel
You should feel the muscles in your outer hip and glute working as you lift your leg. The feeling is one of muscular effort, not joint pain. You should not feel any sharp or shooting pain in your hip or back.
Common mistakes
- Swinging the leg up using momentum instead of muscle control.
- Rocking the torso or tilting the pelvis to lift the leg higher.
- Bending the knee of the lifting leg.
- Pointing the toes up toward the ceiling instead of keeping the foot neutral.
Make it easier or harder
- Easier: Perform the movement while standing and holding onto a desk, chair, or wall for support. This is a great office-friendly option.
- Easier: Reduce the range of motion; only lift the leg as high as is comfortable.
- Easier: Do fewer repetitions.
- Harder: Add a light resistance band around your ankles.
- Harder: Hold the leg at the top of the movement for a count of two before lowering.
Fitting it into a desk day
While the main version is done on the floor, a standing variation is a great option for the office. You can do it while holding onto your desk for support during a phone call or while waiting for a document to load. Because it is a highly visible movement, you might prefer to do it when fewer colleagues are around.
Quick questions
How high should I lift my leg in a side leg raise?
Lift your leg only as high as you can without tilting your pelvis or rocking your torso. The goal is to isolate the hip and glute muscles, not to achieve maximum height.
Can I do side leg raises if I have hip pain?
If you have a condition like hip bursitis or a recent hip injury, you should check with a healthcare provider before doing this exercise. Stop immediately if you feel any sharp pain.
How can I make side leg raises more challenging?
To make the exercise harder, you can add a light resistance band around your ankles. You can also hold the leg at the top of the movement for a count of two before lowering it.
When to see a doctor or physio
While this is a generally safe movement, it is not suitable for everyone. Stop and consult a doctor or physical therapist if you experience certain symptoms. Pay attention to any new or unusual feelings as you perform the exercise.
- Sharp, shooting, or radiating pain in your hip, back, or down your leg.
- Any new numbness or tingling.
- A popping or clicking sound that is accompanied by pain.
Skip it or ask first if:
- You have a recent hip, back, or leg injury or have had surgery in these areas.
- You have a condition like hip bursitis, unless cleared by a healthcare provider.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.