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Upper Legs · Body Weight
Side Lying Leg Lift Left
Side Lying Leg Lift Left is a beginner isolation strength exercise that works the glutes (upper legs), with the abductors assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Glutes · Gluteus Maximus, Gluteus Medius, Gluteus Minimus
Secondary muscles
- Abductors · Tensor Fasciae Latae
How to do Side Lying Leg Lift Left
- Lie on your right side with your legs extended straight and stacked on top of each other. Rest your head on your right arm and place your left hand on your hips.
- Slowly lift your left leg straight up towards the ceiling, keeping it straight and in line with your body.
- Hold the top position for a moment, feeling the contraction in your outer thigh and hip.
- Slowly lower your leg back to the starting position with control. Repeat for the desired number of repetitions, then switch to your left side and perform the exercise with your right leg.
Form tips
- Breathe steadily, exhaling as you lift your leg and inhaling as you lower it.
- Ensure your leg stays straight and in line with your body throughout the movement.
- Avoid using momentum to lift your leg; focus on using your hip and thigh muscles.
Side Lying Leg Lift Left alternatives
More glutes exercises
Side Lying Leg Lift Left FAQ
What muscles does Side Lying Leg Lift Left work?
Side Lying Leg Lift Left mainly works the glutes in the upper legs (Gluteus Maximus, Gluteus Medius and Gluteus Minimus). The abductors work as secondary muscles.
What equipment do you need for Side Lying Leg Lift Left?
None. Side Lying Leg Lift Left is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Side Lying Leg Lift Left should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Side Lying Leg Lift Left good for beginners?
Yes. Side Lying Leg Lift Left is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Side Lying Leg Lift Left burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Side Lying Leg Lift Left?
Other exercises for the glutes include Resistance Band Leg Kickback, Resistance Band Kneeling Leg Half Circle, Resistance Band Bent Leg Kickback (Kneeling) and Resistance Band Kneeling Leg Half Circle on Bench.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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