Heel Out Side Leg Lift for Glute Roundness
Targets the gluteus medius, gluteus maximus with a controlled abduction pattern; builds strength, control and mind-muscle connection.
At a glance
| Muscles worked | Primary: Gluteus medius, Gluteus maximus. Secondary: Hip abductors |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Toning · Abduction |
| Sets & reps | 3 sets × 12-15 each side |
| Estimated calories burned | ~4 kcal |
How to do it
- Lie on your side with the hips stacked and the body in one line.
- Turn the working heel up and the toes down slightly so the heel leads the lift.
- Lift the leg to hip height or slightly higher, squeezing the outer glute.
- Lower slowly without rolling the hips back.
Equipment
- None (bodyweight)
Coaching tips
Benefits
Targets the gluteus medius, gluteus maximus with a controlled abduction pattern; builds strength, control and mind-muscle connection.
Common mistakes
Rolling the hips back or swinging the leg instead of lifting it with the glute.
Make it harder
Add a band, ankle weight, or a pause at the top.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-15 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.