Side-Lying Leg Lift: The Underrated Hero of Hip Strength and Stability
If you’ve ever been told you need to strengthen your glutes, especially your side glutes (aka the gluteus medius), chances are you’ve heard of the side-lying leg lift. This seemingly simple move is one of the most effective ways to build strength in the muscles responsible for pelvic stability, posture, and injury prevention—especially in the knees, hips, and lower back.
At One Big Heart, we include this exercise in our classes not because it’s fancy, but because it works.
What Is a Side-Lying Leg Lift?
A side-lying leg lift is a floor-based exercise where you lie on one side and lift the top leg upward, keeping it straight. It targets the gluteus medius and gluteus minimus—two muscles often underactive in modern lifestyles that involve too much sitting and not enough lateral movement.
Why It Matters (More Than You Think)
Most people have weak lateral hip muscles. You can squat heavy, lunge deep, or run marathons—but still have underperforming glutes on the side. This matters because:
🦵 Weak glutes = unstable knees and hips
🧍 Poor lateral strength = poor balance and posture
💥 Dysfunctional glutes = higher injury risk and back pain
This is especially true for women aged 35–45—who are often dealing with tight hips, weak cores, and high stress. Sound familiar?
Benefits of Side-Lying Leg Lifts
Glute activation: Fires up the side glutes for better stability and posture.
Knee injury prevention: Supports proper tracking of the knee joint.
Improved balance: Especially important as we age or recover from injury.
Rehab-friendly: Low-impact and safe for almost all fitness levels.
Great prep for yoga: Especially for standing poses like Warrior III and Half Moon.
How to Do It (Without Cheating)
Lie on your side, legs extended, hips stacked.
Rest your head on your arm or a small pillow.
Flex the foot of your top leg.
Slowly lift your top leg upward (no higher than hip height).
Pause at the top, then lower with control.
Repeat 10–15 reps, then switch sides.
Key Tips:
Keep hips stacked—don’t roll back.
Avoid kicking with momentum.
Focus on slow, controlled movement.
Add a resistance band for extra burn.
Common Mistakes
❌ Rolling the hips back (this activates the hip flexors instead of glutes)
❌ Lifting too high (past 45° loses glute engagement)
❌ Speeding through the reps (momentum is the enemy of muscle activation)
Modifications and Progressions
✅ Beginner: Bend the bottom leg for support.
🔥 Advanced: Add a resistance loop just above your knees or ankles.
🧠 Mindful Version: Try closing your eyes and focusing on muscle activation—perfect for connecting movement and breath.
When to Use It in Your Routine
We often incorporate side-lying leg lifts in our Slow Flow, Foundations, and Yin & Rehab-inspired classes. It's especially helpful:
Before standing yoga poses
After long days of sitting
During rehab for hip or knee pain
As part of your prehab to avoid injury before strength training
Final Thoughts
Side-lying leg lifts aren’t flashy. But they’re foundational.
In a world full of squats and deadlifts, don’t sleep on the small moves that protect your joints and build long-term strength. We see the difference they make in our studio every single day—from increased hip mobility to reduced lower back pain and better balance.
Try adding them to your warmup or cooldown this week—and feel the difference.
