Resistance Band Side-Lying Leg Raise
Easy
Also known as: Banded Side-Lying Hip Abduction · Side-Lying Banded Leg Raise
Expert Advice
More height is not always better. Stop lifting before your upper hip hikes toward your ribs, so the movement stays at your hip rather than your waist.
How-to-do Steps
- Place a loop resistance band around both thighs, just above your knees.
- Lie on your side on the floor with legs extended and hips stacked.
- Support your head with your lower hand, placing your opposite hand in front for balance.
- Raise your upper leg comfortably against the band, keeping your lower leg stationary.
- Lower your upper leg slowly until your legs align again.
- Complete the prescribed reps on this side, then switch sides and repeat.
Common Mistakes
- Toes rotate toward the ceilingFix: keep your kneecap and toes facing forward.
- Upper leg drifts forwardFix: keep your heel in line with your torso.
Coach Cues
Keep your hips stackedLower leg stays stillLead with your heel
Short reminders to keep in mind during every set.
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Muscles Worked
Resistance Band Side-Lying Leg Raise primarily targets the Glutes, with Strength mechanics using Resistance Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes85%
Secondary
Quads15%
Equipment
Resistance Band
Exercise Type
Strength
Why Level 2?
Easy
Keeping the pelvis still against band resistance requires basic hip control.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Easier Variation
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Resistance Band Side-Lying Leg Raise work?
Resistance Band Side-Lying Leg Raise primarily targets the Glutes. Secondary muscles involved include Quads. It is classified as a Strength exercise performed with Resistance Band.
How many sets and reps should I do for Resistance Band Side-Lying Leg Raise?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Resistance Band Side-Lying Leg Raise suitable for beginners?
Yes, Resistance Band Side-Lying Leg Raise is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Resistance Band Side-Lying Leg Raise?
Toes rotate toward the ceiling: keep your kneecap and toes facing forward. Upper leg drifts forward: keep your heel in line with your torso.
