Side-Lying Leg Lifts

Side-Lying Leg Lifts are an effective exercise that targets the hips, thighs and glutes . This Pilates exercise is easy to do at home and is excellent for strengthening the outer thighs and stabilizing the hips. The exercise also helps to improve balance and control in the core muscles.

Correct execution

Follow these steps to properly perform Side-Lying Leg Lifts :

1. Lie on your side with your head resting on your forearm or a pillow, and your legs stretched straight out.
2. Place your hand in front of your body to maintain balance.
3. Slowly lift the top leg up to hip level or higher, without rotating the hip.
4. Slowly lower the leg back to the starting position.
5. Repeat for the desired number of repetitions, then switch sides.

Common errors

Here are some mistakes you should avoid to ensure correct execution:

• Hip rotation: Keep the hip stable without rolling forward or backward during the lift.
• For fast movement: Perform the lifts slowly and controlled for maximum muscle activation.
• Use of the back: Avoid using the back to lift the leg. Keep the focus on the hip muscles.

Video Demonstrations

Watch these videos to learn proper technique for Side-Lying Leg Lifts :

Modifications and variants

Adapt the exercise to your level:

• Beginner: Bend the bottom leg for extra stability while lifting the top leg.
• Advanced: Use elastic bands around the ankles for extra resistance and a greater challenge.

Number of repetitions and sets

Perform Side-Lying Leg Lifts for 2-3 sets of 10-15 repetitions on each side. Increase the number of repetitions as you get stronger.

Breathing technique

Breathe in when you lower your leg, and breathe out when you lift it. This helps you maintain control and stability.