VARIATIONS
Side Leg Raises
Free leg lifts side then swings down across front
This dynamic movement improves hip mobility and stretches the adductors through a controlled swinging motion. It prepares the hips for lateral movement and increases range of motion.
HOW TO DO IT
- Stand upright next to a sturdy chair and hold it for balance.
- Shift your weight entirely onto the leg closest to the chair.
- Lift your free leg straight out to the side as high as comfortable.
- Swing the leg down and across the front of your standing leg.
- Repeat the swinging motion smoothly for the desired repetitions.
- Switch sides and perform the same sequence with the other leg.
COMMON MISTAKES
- Bending the knee of the moving leg during the swing.
- Leaning the upper body excessively to gain extra height.
- Using momentum to jerk the leg rather than controlling the arc.
TIPS
- Keep your torso upright and avoid leaning away from the moving leg.
- Initiate the swing from the hip joint rather than the knee.
- Relax the foot of the moving leg to reduce tension in the calf.
DETAILS
- Muscles
- Adductors
- Equipment
- Bodyweight
- Type
- Flexibility
- Difficulty
- Beginner
- Tracked as
- Duration
TECHNIQUE
- Base movement
- Leg swing
- Legs
- Alternating
- Arms straight or bent
- Bent arms
- Body position
- Standing
- Body support
- Against a wall
- Stretch type
- Dynamic (moved through the range)
SIMILAR EXERCISES
Train this in GYMMER
Put it in a plan, log every set, and learn 3,000+ exercises with demos and coaching notes.
Ratings
Not rated