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Side Lying Leg Raises with resistance band is 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 in both strength training and everyday activities.

Correct Execution and Technique

Follow these steps to perform Side Lying Leg Raises with a resistance band correctly:

  1. Placement: Lie on your side with your legs straight out and a resistance band placed around your knees. Place your head on one arm or pillow for support, and use the other hand to balance.
  2. Movement: Slowly lift the top leg up towards the ceiling, as high as you can without rotating the hip. Hold a slight pause at the top to maximally activate the muscles.
  3. Descent: Slowly lower the leg back down to the starting position with control. Avoid resting completely, and keep the tension in the muscles at all times.
  4. Breath: Breathe out when you lift the leg, and breathe in as you lower it.

Video: Execution of Side Lying Leg Raises

Watch the video below for a detailed walkthrough of the technique for Side Lying Leg Raises with a resistance band:

Common Mistakes

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

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

Modifications and Variations

For those who need an easier version, the exercise can be performed without a resistance band or with a lighter band. For advanced individuals, a heavier resistance band can be used, or you may 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.

Breathing Technique Tips

Breathe out when lifting the leg up, and breathe in when lowering it down. This helps you keep your core muscles stable throughout the exercise.

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