Side lying leg raises

Side Lying Leg Raises with resistance bands are an effective exercise for training the outer hips and thighs, especially the gluteus medius . This exercise strengthens the hips and provides better stability in the body, which is important both in strength training and everyday activities.

Correct Execution and Technique

Follow these steps to perform Side Lying Leg Raises with Resistance Bands correctly:

  1. Position: Lie on your side with your legs straight and a resistance band placed around your knees. Place your head on an arm or pillow for support, and use your other hand for balance.
  2. Movement: Slowly lift your top leg up toward the ceiling as high as you can without rotating your hip. Take a short break at the top to activate the muscles to the maximum.
  3. Lowering: Slowly lower the leg down to the starting position with control. Avoid resting completely, and keep the tension in the muscles at all times.
  4. Breathe: Exhale as you lift the leg and inhale as you lower it.

Video: Performing Side Lying Leg Raises

Watch the video below for a detailed review of the technique for Side Lying Leg Raises with Resistance Bands:

Common Errors

Here are some common mistakes that can happen during this exercise and how to avoid them:

  • Rotation of the hips: One of the most common mistakes is to rotate the hips backwards when lifting the leg. Keep your hips stable and straight on top of each other.
  • Using the wrong muscles: If you feel the exercise mostly in your lower back or thighs, adjust your position to activate the gluteus medius more effectively.
  • Insufficient resistance: Use a resistance band that provides enough resistance, but not so much that you lose technique.

Modifications and Variants

For those who need an easier version, the exercise can be performed without a resistance band, or with a lighter band. For advanced users, a heavier resistance band can be used, or you can try holding the leg up for a few seconds at the top of each repetition.

Reps and Sets

The recommended amount for this exercise is 2-3 sets of 12-15 repetitions per leg. Start with fewer repetitions if you are a beginner and increase as you get stronger.

Tips for Breathing Technique

Exhale when you lift the leg up, and inhale when you lower it down. This helps you keep your core muscles stable throughout the exercise.

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