How to do Side-lying leg raise

Side-lying leg raise works the Side glutes (gluteus medius), outer thighs with no equipment. Key cue: “On your side, lift the top leg heel-first, up and slightly back”

GlutesLegsEasyNo equipmentQuietOne side at a time

Steps

Lie on your side and support your head with your bottom arm
Keep your top leg straight and lift it heel-first
Raise it to about 45°, then lower slowly

How many: 12–15 reps per side

Muscles worked

Side glutes (gluteus medius), outer thighs

Common mistakes

Toes pointing at the ceiling (your quads take over)
Rolling backward

Easier or harder

Easier	Bend your bottom knee for stability
Harder	Pause 2 sec at the top

Build a glutes routine with a timer

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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.