Library / Exercises

Side Leg Lifts

Banded Side Leg Lifts involve using a resistance band around your thighs, adding intensity. They enhance hip strength, improve stability, and target the gluteus medius for better balance and injury prevention.

Equipment

Booty Band

Target

Glutes, Hips

Difficulty

Easy
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Looping video demonstration of the Side Leg Lifts exercise — a physician-designed movement performed on a mat in a bright studio.

Side Leg Lifts

Side Leg Lifts Step-by-Step Instructions

1

Lie on your side on a mat, legs straight, aligned with your body.

2

Support your head with your arm or a pillow.

3

Lift your top leg to a 45-degree angle.

4

Lower it slowly while maintaining control.

Strength for Steadier Hips

Side leg lifts target the often overlooked muscles on the outside of your hip, the ones that keep your pelvis level every time you take a step. Adding a band turns a gentle movement into real strength work, building the side to side stability that supports balance and confident walking.

Where You Will Feel It

The star here is your gluteus medius, the outer hip muscle, supported by the surrounding glutes and the tissue along the outer thigh and IT band. Strengthening this area helps keep your knees tracking well and your stride smooth and stable.

Form That Counts

This beginner friendly move is a favorite for anyone managing IT band irritation or working on balance. Lie on your side, keep your body in a straight line, and lift with control rather than momentum so the outer hip does the work.

Side Leg Lifts Mistakes To Avoid

  1. Avoid lifting your leg too high or letting your hips roll backward.
  2. Keep your core engaged and maintain a straight line from head to toe.
  3. Focus on slow, controlled movements.
  4. Use a mirror to check form or work with a friend.
  5. Consistency is key to maximizing benefits.