Though it seems to be like a easy transfer, the aspect leg increase packs a variety of advantages.
Not solely is it versatile sufficient to be carried out wherever — even throughout a Netflix binge — however it additionally helps “activate” your glutes, which help throughout different workout routines like squats and lunges.
That may additionally assist with every day exercise, particularly in stopping decrease again ache, in keeping with yoga instructor and coach Samantha Parker, E-RYT, CPT.
“Activating and strengthening the glutes offers help to the pelvis, which may also help lower and even stop again ache (relying on its supply),” she says. “On the similar time, this additionally helps to ‘carry’ the butt, so that you get a stronger bottom.”
Right here’s the right way to do aspect leg raises with excellent type.
Mendacity Facet Leg Raises: Step-by-Step Directions
- Lie in your proper aspect together with your ft and hips stacked, your legs straight, and your head resting in your proper arm.
- Preserving your core engaged, slowly carry your prime leg till you’re feeling your hips start to tilt upward.
- Pause, after which decrease your prime leg to the beginning place. Full all reps after which swap sides, performing equal reps on each.
Make it tougher: To make aspect leg raises tougher, loop a resistance band round your thighs, simply above your knees, to additional problem your power. Or you possibly can preserve your legs collectively and carry them each off the mat concurrently, which can interact the adductors of the underside leg.
Type suggestions: When lifting and reducing your prime leg, the slower you progress, the tougher your muscle groups might be working, Parker says. Go too quick, and also you’ll be utilizing momentum as an alternative of power.
She additionally suggests being aware of activating your abdominals. This can assist interact your core, and likewise restrict the quantity of motion in your torso, isolating the muscle groups extra successfully.
What Muscle groups Does a Facet Leg Increase Work?
Since you’re working towards gravity and attempting to keep up stability, aspect leg raises make for excellent body weight power coaching, particularly in your hips, glutes, and core, in keeping with Parker.
Right here’s what’s firing:
- Glutes: The muscle groups of your butt not solely make it easier to throughout squats and lunges, they assist abduct your legs (transfer them out to the edges), notably the gluteus medius and gluteus minimus.
- Internal thighs: Within the case of the twin mendacity aspect leg increase, the adductors (the muscle groups of your interior thighs) of your backside leg will get loads of work lifting it.
Alternate options to the Mendacity Facet Leg Raises
For some individuals, the mendacity aspect leg increase might exacerbate a hip concern, or just put on out its welcome. With that in thoughts, Parker suggests a number of different methods to get the advantages.
Clamshell
Lie down in your aspect similar as in the usual leg increase, however together with your hips and knees bent. Then increase your prime knee so far as you possibly can with out rotating your hip or lifting your backside knee.
Standing leg increase
Stand tall and use a wall, chair, or countertop for steadiness, sustaining a straight backbone as you carry a leg out to the aspect.
Hearth hydrant
Get on all fours and lift one bent leg out to the aspect at a time. Add a resistance band for a further problem.
