Side leg raises while lying down

For lateral leg lifts lying down, position yourself on the side of your body on the floor. You have various options for your arms. You can either stretch out the lower arm in front of you or use it to support your head. With the upper arm, you can support yourself in front of you to provide additional stability in your body. You can slightly bend the lower leg – but maximally at a 90-degree angle to maintain stability in the side position. In contrast, you should fully extend the upper leg and possibly draw the tips of your toes towards your body to protect the knee joint. If you want to increase the training intensity for lateral leg lifts lying down with a Theraband, extend both legs completely and wrap the Theraband around them, approximately at the level of your knee joints.

Movement execution

To begin lateral leg lifts lying down, exhale and slowly lift the extended upper leg. Perform this movement as far as possible. Once at the top, hold the tension briefly before lowering the leg in a controlled manner while inhaling. Afterward, you should not lay the leg down completely but keep it slightly raised to start the next repetition directly. Then shift your attention to the other side of the body.

During the execution of the lying leg lift with a band, the sequence of movements remains consistent. While exhaling, elevate the upper leg as high as possible, and when inhaling, slowly lower it without fully resting it. The utilization of the Theraband amplifies the intensity of the lying leg lift.

Stressed muscles and common mistakes

On the upper section of the lateral leg lift in a supine position, you can find additional information about the engaged muscles and prevalent errors.

Alternative variants to lateral leg raises while lying down

For a diversified training session, consider trying similar exercises or additional variations of the lateral leg lift in a supine position.