Although it seems to be like a easy transfer, the aspect leg elevate packs quite a lot of advantages.
Not solely is it versatile sufficient to be carried out anyplace — even throughout a Netflix binge — but it surely additionally helps “turn on” your glutes, which help throughout different workouts like squats and lunges.
That may also assist with day by day exercise, particularly in stopping decrease again ache, in line with yoga instructor and coach Samantha Parker, E-RYT, CPT.
“Activating and strengthening the glutes provides support to the pelvis, which can help decrease or even prevent back pain (depending on its source),” she says. “At the same time, this also helps to ‘lift’ the butt, so you get a stronger backside.”
Here’s how one can do aspect leg raises with good kind.
Lying Side Leg Raises: Step-by-Step Instructions
- Lie in your proper aspect together with your ft and hips stacked, your legs straight, and your head resting in your proper arm.
- Keeping your core engaged, slowly carry your high leg till you’re feeling your hips start to tilt upward.
- Pause, after which decrease your high leg to the beginning place. Complete all reps after which change sides, performing equal reps on each.
Make it tougher: To make aspect leg raises tougher, loop a resistance band round your thighs, simply above your knees, to additional problem your energy. Or you’ll be able to hold your legs collectively and carry them each off the mat concurrently, which can interact the adductors of the underside leg.
Form suggestions: When lifting and reducing your high leg, the slower you progress, the tougher your muscle mass will probably 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. This will assist interact your core, and likewise restrict the quantity of motion in your torso, isolating the muscle mass extra successfully.
What Muscles Does a Side Leg Raise Work?
Because you’re working towards gravity and attempting to keep up stability, aspect leg raises make for nice body weight energy coaching, particularly in your hips, glutes, and core, in line with Parker.
Here’s what’s firing:
- Glutes: The muscle mass of your butt not solely allow you to throughout squats and lunges, they assist abduct your legs (transfer them out to the perimeters), notably the gluteus medius and gluteus minimus.
- Inner thighs: In the case of the twin mendacity aspect leg elevate, the adductors (the muscle mass of your internal thighs) of your backside leg will get loads of work lifting it.
Alternatives to the Lying Side 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 just a few 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’ll be able to 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 carry a leg out to the aspect.
Fire hydrant
Get on all fours and lift one bent leg out to the aspect at a time. Add a resistance band for an extra problem.