How to Do Side Leg Raises for an Extra Booty Boost

Though it seems like a easy transfer, the facet leg elevate packs a variety of advantages.

Not solely is it versatile sufficient to be carried out anyplace — even throughout a Netflix binge — nevertheless it additionally helps “activate” your glutes, which help throughout different workouts like squats and lunges.

That may additionally assist with every day exercise, particularly in stopping decrease again ache, based on yoga trainer and coach Samantha Parker, E-RYT, CPT.

“Activating and strengthening the glutes supplies help to the pelvis, which might help lower and even stop again ache (relying on its supply),” she says. “On the identical time, this additionally helps to ‘carry’ the butt, so that you get a stronger bottom.”

Right here’s how you can do facet leg raises with good type.

Mendacity Facet Leg Raises: Step-by-Step Directions

• Lie in your proper facet along with your ft and hips stacked, your legs straight, and your head resting in your proper arm.
• Protecting your core engaged, slowly carry your prime leg till you are feeling your hips start to tilt upward.
• Pause, after which decrease your prime leg to the beginning place. Full all reps after which change sides, performing equal reps on each.

Make it more durable: To make facet leg raises tougher, loop a resistance band round your thighs, simply above your knees, to additional problem your energy. Or you possibly can preserve your legs collectively and carry them each off the mat concurrently, which is able to interact the adductors of the underside leg.

Type ideas: When lifting and reducing your prime leg, the slower you progress, the more durable your muscle tissue might be working, Parker says. Go too quick, and also you’ll be utilizing momentum as an alternative of energy.

She additionally suggests being aware of activating your abdominals. This may assist interact your core, and likewise restrict the quantity of motion in your torso, isolating the muscle tissue extra successfully.

What Muscle groups Does a Facet Leg Elevate Work?

Since you’re working in opposition to gravity and attempting to keep up stability, facet leg raises make for nice body weight energy coaching, particularly on your hips, glutes, and core, based on Parker.

Right here’s what’s firing:

• Glutes: The muscle tissue of your butt not solely make it easier to throughout squats and lunges, they assist abduct your legs (transfer them out to the edges), significantly the gluteus medius and gluteus minimus.
• Interior thighs: Within the case of the twin mendacity facet leg elevate, the adductors (the muscle tissue of your internal thighs) of your backside leg will get loads of work lifting it.

Options to the Mendacity Facet Leg Raises

For some individuals, the mendacity facet leg elevate might exacerbate a hip difficulty, or just put on out its welcome. With that in thoughts, Parker suggests a couple of different methods to get the advantages.

Clamshell

Lie down in your facet identical as in the usual leg elevate, however along with your hips and knees bent. Then elevate your prime knee so far as you possibly can with out rotating your hip or lifting your backside knee.

Standing leg elevate

Stand tall and use a wall, chair, or countertop for steadiness, sustaining a straight backbone as you carry a leg out to the facet.

Fireplace hydrant

Get on all fours and lift one bent leg out to the facet at a time. Add a resistance band for a further problem.