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Upper Legs · Body Weight
Standing Side Leg Raises
Standing Side Leg Raises is an intermediate 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 5.5 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
- ≈ 5.5 kcal
Primary muscles
- Glutes · Gluteus Maximus, Gluteus Medius, Gluteus Minimus
Secondary muscles
- Abductors · Tensor Fasciae Latae
How to do Standing Side Leg Raises
- Stand with your feet shoulder-width apart and your hands on your hips for balance.
- Shift your weight onto your left leg and slowly lift your right leg out to the side as high as you comfortably can, keeping it straight.
- Hold the raised leg for a second, and slowly lower your right leg back to the starting position with control.
- Repeat for the desired number of repetitions, then switch to your left leg.
Form tips
- Focus on keeping your torso upright and avoid leaning to the side.
- Keep your supporting leg slightly bent to maintain balance.
- Start with a smaller range of motion and gradually increase it as your strength improves.
Standing Side Leg Raises alternatives
More glutes exercises
Standing Side Leg Raises FAQ
What muscles does Standing Side Leg Raises work?
Standing Side Leg Raises 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 Standing Side Leg Raises?
None. Standing Side Leg Raises is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Standing Side Leg Raises 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 Standing Side Leg Raises good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Standing Side Leg Raises burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Standing Side Leg Raises?
Other exercises for the glutes include Resistance Band Leg Kickback, Dumbbell Standing Hip Abduction, Resistance Band Bent Leg Kickback (Kneeling) and Resistance Band Kneeling Leg Half Circle.
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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