Build Bulletproof Hips With Just Leg Lifts on Side

Most people ignore their hip abductors until it's too late. You might squat heavy and lunge often, but if you neglect lateral movement, you are leaving stability and aesthetics on the table. That is where leg lifts on side come into play.

This isn't just an aerobic exercise from the 80s. It is a foundational movement for hip health, pelvic alignment, and glute isolation. Whether you are a runner trying to fix knee cave or someone looking to sculpt the side of your hips, this movement is non-negotiable.

Quick Summary: Mastering Side Leg Raises

• Primary Muscle: Gluteus Medius (side hip).
• Secondary Muscles: Gluteus Minimus, Tensor Fasciae Latae (TFL), and Obliques.
• Key Benefit: Stabilizes the pelvis, prevents knee injuries, and fills out the lateral hip contour.
• Common Mistake: Rolling the hips backward or lifting the leg too high, which shifts tension to the lower back.
• Equipment Needed: None (bodyweight), though ankle weights or resistance bands increase intensity.

What Are Side Leg Lifts and Why Do They Matter?

Side leg lifts, often called side lying leg raises or lateral leg raises, are an isolation exercise targeting the hip abductor muscle group. Unlike squats, which work in the sagittal plane (front-to-back), this movement works in the frontal plane (side-to-side).

Why does this matter? Because life happens in 360 degrees. If your glute medius is weak, your hips drop when you walk or run. This instability forces your knees to cave inward and your lower back to compensate. Incorporating a side leg exercise routine acts as an insurance policy for your lower body mechanics.

What Muscles Do Side Leg Lifts Work?

To get the most out of the movement, you need to know what you are trying to contract. The side leg raise muscles worked primarily include:

• Gluteus Medius: The star of the show. It sits under the larger glute max and controls hip abduction.
• Gluteus Minimus: A deeper muscle that assists in stability.
• Tensor Fasciae Latae (TFL): Located on the front-side of the hip.
• Core: Specifically the obliques, which must fire to keep your torso stable during lying side leg raises.

How to Do Side Leg Lifts Correctly

Form is everything here. If you swing your leg recklessly, you are just wasting time. Here is the step-by-step breakdown for the perfect side lying leg lift.

1. The Setup

Lie on a mat on your side. Stack your legs directly on top of each other. Rest your head on your bottom arm or prop it up with your hand—whichever feels better for your neck. Your body should form a straight line from head to heels. Engage your core to lift your bottom waist slightly off the floor (this is crucial for spine alignment).

2. The Lift

Keep your top leg straight and your toes pointing forward or slightly down. Do not point your toes toward the ceiling; that activates the hip flexors instead of the glutes. Slowly perform the side leg extension upward. You do not need to go high—45 degrees is plenty.

3. The Control

Pause at the top for one second. Squeeze the side of your hip. Lower the leg slowly without letting it rest completely on the bottom leg. Constant tension is the secret to side leg raises results.

Benefits of Side Leg Raises

Beyond injury prevention, side leg lift benefits are substantial for physique goals. A common question is: do side leg lifts make your hips bigger?

The honest answer is yes, but specifically in the upper, outer region. Hypertrophy (muscle growth) in the glute medius creates a rounder appearance at the top of the hips, contributing to an hourglass silhouette. Furthermore, standing side leg raises benefits include improved balance, which transfers directly to athletic performance.

Variations to Level Up

Once bodyweight becomes too easy, use these variations to keep progressing.

Cable Side Leg Raises

The cable side leg raises muscles worked are identical, but the cable machine provides constant tension throughout the entire range of motion, not just at the top. This is superior for muscle growth.

Side Lying Adductor Leg Lifts

Don't forget the inner thigh. In the same lying position, cross your top leg over and plant the foot. Lift the bottom leg upward. This targets the adductors, balancing out the hip joint.

Bent Leg Lateral Raise (Clamshells)

If you feel lying lateral leg raises in your TFL (front hip) rather than your glute, switch to a bent leg variation. Bending the knees to 90 degrees can help isolate the glute medius better by shortening the lever arm.

My Training Log: Real Talk

I started taking side leg lifts exercises seriously after a minor lower back strain from deadlifting. My physical therapist pointed out that my glutes weren't firing; my lower back was taking all the load because my hips were unstable.

The first time I did these properly—toes pointed down, slow tempo—I was humbled. I wasn't using any weight, just gravity, and by rep 12, my side glute felt like it was being stabbed with a hot poker. It wasn't the heavy, exhaustion fatigue of a squat; it was a sharp, localized burn that made my leg shake uncontrollably.

I also noticed a weird quirk: on my left side, I had a tendency to roll my hip backward to cheat the rep height. I had to physically place my hand on my hip bone to ensure it stayed stacked. That tactile cue made all the difference. Now, I use them as a primer before every heavy leg day. My knees don't cave anymore, and my squat numbers went up.

Conclusion

Side leg raises might look subtle, but they pack a punch for hip health and aesthetics. Whether you perform side lying leg raises on a mat or lateral leg lifts standing up, consistency is key. Stop swinging your leg and start isolating the muscle. Your hips will thank you.

Frequently Asked Questions

How many side leg raises should I do?

Since this is an endurance muscle group, aim for higher reps. Start with 2 to 3 sets of 15 to 20 repetitions per side. If you are using added weight (cables or ankle weights), you can drop the rep range to 10-12 for strength.

Do side leg lifts help with hip dips?

Hip dips are largely determined by bone structure (the distance between the ilium and the trochanter). However, building the side leg raise muscles worked (glute medius) can fill in the area slightly and create a smoother curve, improving the aesthetic appearance.

Why does my hip pop during side leg raises?

A popping sensation often comes from the IT band snapping over the hip trochanter. This usually means your TFL is tight or overactive. Try rolling your hips slightly forward or reducing the range of motion. If pain persists, consult a professional.