Though it appears like a easy transfer, the aspect leg increase packs a whole lot of advantages.
Not solely is it versatile sufficient to be carried out wherever — 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, in line with yoga instructor and coach Samantha Parker, E-RYT, CPT.
“Activating and strengthening the glutes offers help to the pelvis, which might help lower and even stop again ache (relying on its supply),” she says. “On the similar time, this additionally helps to ‘elevate’ the butt, so that you get a stronger bottom.”
Right here’s methods to do aspect leg raises with excellent kind.
Mendacity Facet Leg Raises: Step-by-Step Directions
- Lie in your proper aspect along with your ft and hips stacked, your legs straight, and your head resting in your proper arm.
- Conserving your core engaged, slowly elevate 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 aspect leg raises more difficult, loop a resistance band round your thighs, simply above your knees, to additional problem your power. Or you’ll be able to maintain your legs collectively and elevate them each off the mat concurrently, which is able to have interaction the adductors of the underside leg.
Kind ideas: When lifting and reducing your prime leg, the slower you progress, the more durable your muscle mass will likely be working, Parker says. Go too quick, and also you’ll be utilizing momentum as an alternative of power.
She additionally suggests being conscious of activating your abdominals. It will assist have interaction your core, and likewise restrict the quantity of motion in your torso, isolating the muscle mass extra successfully.
What Muscle groups Does a Facet Leg Increase Work?
Since you’re working in opposition to gravity and attempting to keep up stability, aspect leg raises make for excellent body weight power coaching, particularly to your hips, glutes, and core, in line with Parker.
Right here’s what’s firing:
- Glutes: The muscle mass of your butt not solely provide help to throughout squats and lunges, they assist abduct your legs (transfer them out to the perimeters), notably the gluteus medius and gluteus minimus.
- Interior thighs: Within the case of the twin mendacity aspect leg increase, the adductors (the muscle mass of your inside thighs) of your backside leg will get loads of work lifting it.
Alternate options to the Mendacity Facet Leg Raises
For some folks, the mendacity aspect leg increase could exacerbate a hip subject, 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 aspect similar as in the usual leg increase, however along with your hips and knees bent. Then increase your prime knee so far as you’ll be able to with out rotating your hip or lifting your backside knee.
Standing leg increase
Stand tall and use a wall, chair, or countertop for steadiness, sustaining a straight backbone as you elevate a leg out to the aspect.
Fireplace hydrant
Get on all fours and lift one bent leg out to the aspect at a time. Add a resistance band for an extra problem.
