side leg raises · Impulse

What is Side Leg Raises? Side leg raises are a strength training exercise that targets the muscles of the outer thighs, hips, and glutes. This exercise involves lifting one leg out to the side while keeping the torso stable. Side leg raises help improve hip strength, stability, and balance.

Starting Position: Lie on your side with your legs straight and stacked on top of each other. Rest your head on your bottom arm for support. 2. Execution: Keeping your top leg straight, slowly lift it up towards the ceiling as high as you can.
Pause & Lower: Hold the lifted position for a moment to feel the contraction in your outer thigh, then slowly lower the leg back down.
Repeat: Perform the desired number of reps on one side before switching to the other side.

Lifting the leg too high: Avoid lifting the leg higher than shoulder level, as this can lead to strain on the hip and lower back.
Using momentum: Focus on using the targeted muscles to lift the leg, rather than swinging it up with momentum. - Arching the back: Keep your torso stable and avoid arching your back during the movement to prevent strain on the spine.

Engage your core: Keep your core muscles engaged throughout the exercise to maintain stability and control.
Control the movement: Focus on controlled movements, both on the way up and down, to fully engage the muscles. - Adjust the intensity: To increase the challenge, you can add ankle weights or resistance bands around your thighs.

Primary Muscles: Gluteus medius, gluteus minimus, tensor fasciae latae (outer thigh muscles) - Secondary Muscles: Gluteus maximus, hip abductors