Side-Lying Straight-Leg Raise

strengthenhipeasy

Content last reviewed: 2026-07-14

Side-Lying Straight-Leg Raise demonstration

How to do it

Lie on your side with your bottom leg bent for support and your top leg straight, stacked over your hips.
Keep the top leg in line with your body and your toes pointing forward (not up).
Raise the top leg toward the ceiling using your outer hip, without rolling your pelvis backward.
Lower under control and repeat.

Form cues

Keep the top leg straight and slightly behind the torso, toes forward.
Keep the pelvis stacked vertically — don't roll back.
Stop before the pelvis hikes or the waist shortens; higher isn't better.

Muscles worked

gluteus medius — anatomical illustration — gluteus mediusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

tensor fasciae latae — anatomical illustration — tensor fasciae lataeAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Strengthens: gluteus medius, gluteus minimus, tensor fasciae latae

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