Heels Out Toes In Lateral Leg Lift for Glute Roundness
Targets the gluteus medius, gluteus minimus with a controlled abduction pattern; builds strength, control and mind-muscle connection.
At a glance
| Muscles worked | Primary: Gluteus medius, Gluteus minimus. Secondary: Gluteus maximus, 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.
- Rotate the top foot so the heel points up and the toes turn in.
- Lift the leg sideways with control, keeping the hips from rolling back.
- Lower slowly and repeat, then switch sides.
Equipment
- None (bodyweight)
Coaching tips
Benefits
Targets the gluteus medius, gluteus minimus 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.
Try it free in BmarchaiMore glutes & hips exercises
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Intermediate · 3 sets × 12-15 each sideSide Leg Lift
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Beginner · 4 sets × 15 each sideStanding External Hip Rotation Warmup Stretch
Beginner · 2 sets × 20 repsGeneral 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.