Lateral Leg Lifts
Improves lat strength and hip mobility
BackBeginnerStrengthRotation
At a glance
| Muscles worked | Primary: Lats. Secondary: core, hips |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Rotation |
| Sets & reps | 4 sets × 12-15 each side |
| Estimated calories burned | ~40 kcal |
| Equipment | None needed |
How to do it
- Step 1: Lie on your side with your feet stacked and your hands under your shoulders for support.
- Step 2: Engage your core and lift your top leg away from your bottom leg, keeping it straight.
- Step 3: Focus on using your lats to lift your leg, avoiding any jerky movements.
- Step 4: Hold for a moment, then slowly lower your leg back down to the starting position.
- Step 5: Repeat on the other side, focusing on slow and controlled movements.
- Step 6: Avoid letting your back arch or your hips sag, keeping your core engaged.
- Step 7: Repeat for the desired number of repetitions, focusing on proper form and technique.
Coaching tips
Benefits
Improves lat strength and hip mobility
Common mistakes
Letting the back arch or the hips sag
Make it harder
Increase the height of the leg lift
Make it easier
Lift the leg only a few inches off the ground
Breathing
Exhale as you lift your leg
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 10-12 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.