Though it appears 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 — nevertheless 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 response to yoga instructor and coach Samantha Parker, E-RYT, CPT.
“Activating and strengthening the glutes offers help to the pelvis, which will help lower and even stop again ache (relying on its supply),” she says. “On the identical time, this additionally helps to ‘raise’ the butt, so that you get a stronger bottom.”
Right here’s do aspect leg raises with good kind.
Mendacity Aspect Leg Raises: Step-by-Step Directions
- Lie in your proper aspect along with your toes and hips stacked, your legs straight, and your head resting in your proper arm.
- Protecting your core engaged, slowly raise your prime leg till you are feeling your hips start to tilt upward.
- Pause, after which decrease your prime leg to the beginning place. Full all reps after which change sides, performing equal reps on each.
Make it more durable: To make aspect leg raises more difficult, loop a resistance band round your thighs, simply above your knees, to additional problem your energy. Or you possibly can hold your legs collectively and raise them each off the mat concurrently, which is able to have interaction the adductors of the underside leg.
Kind suggestions: When lifting and reducing your prime leg, the slower you progress, the more durable your muscle mass will likely be working, Parker says. Go too quick, and also you’ll be utilizing momentum as a substitute of energy.
She additionally suggests being aware of activating your abdominals. This can assist have interaction your core, and in addition restrict the quantity of motion in your torso, isolating the muscle mass extra successfully.
What Muscle groups Does a Aspect Leg Increase Work?
Since you’re working towards gravity and making an attempt to keep up stability, aspect leg raises make for excellent body weight energy coaching, particularly on your hips, glutes, and core, in response to Parker.
Right here’s what’s firing:
- Glutes: The muscle mass of your butt not solely allow you to throughout squats and lunges, they assist abduct your legs (transfer them out to the perimeters), significantly the gluteus medius and gluteus minimus.
- Interior thighs: Within the case of the twin mendacity aspect leg increase, the adductors (the muscle mass of your internal thighs) of your backside leg will get loads of work lifting it.
Options to the Mendacity Aspect Leg Raises
For some individuals, the mendacity aspect leg increase might exacerbate a hip difficulty, or just put on out its welcome. With that in thoughts, Parker suggests just a few different methods to get the advantages.
Clamshell
Lie down in your aspect identical as in the usual leg increase, however along 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 raise a leg out to the aspect.
Fireplace hydrant
Get on all fours and lift one bent leg out to the aspect at a time. Add a resistance band for an extra problem.
