Side-Lying Leg Raise (Side Split Prep)

strengthenhip

Content last reviewed: 2026-07-06

Side-Lying Leg Raise (Side Split Prep) demonstration

How to do it

Lay on your side with shoulders squared.
Put a strap around your right foot.
Slowly extend your leg until it is fully extended.
Gently pull down to gain a greater stretch and to work on strength.

Form cues

Equipment: a gymnastic strength band, yoga strap, or resistance band all work — use whichever you have.

Dosage

Hold 20–30 s
relax
repeat 2× per side

Muscles worked

hip adductors — anatomical illustration — hip adductorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

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

hip abductors — anatomical illustration — hip abductorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: hip adductors, hamstrings

Strengthens: hip abductors

Target muscles

Hip Adductors Hamstrings Hip Abductors

One-Joint Hip Flexor Stretch (Supine, Knee to Chest)Standing Door-Frame Hip Flexor Stretch (Posterior Pelvic Tilt)Abdominal Trunk Curl PIR / PFS for the Hip Flexors (Iliopsoas & Rectus Femoris)PIR / PFS for the Hamstrings Thera-Band Kicks (Dynamic Reflexive Stabilization)