Side Lying Leg Raise

The muscles on the side of the hip keep the pelvis level when you walk and stand on one leg. When they are weak, you may waddle, lose balance more easily, or put extra strain on the knees and back. The side lying leg raise strengthens them while you lie on a bed.

Written by Dr. V. B. Rajendra Prasad, MPT, licensed in the US and UK.

1. Lie on your side, legs straight, head resting on your arm
2. Lift the top leg, toes facing forward, then lower slowly

How to do it

  1. 1

    Lie on your side on a bed or mat, with your head resting on your lower arm. Keep both legs straight, in line with your body.

  2. 2

    Place your top hand on the bed in front of you for balance.

  3. 3

    Keeping the top leg straight and the toes pointing forward, lift it slowly towards the ceiling.

  4. 4

    Lift only as high as you can without rolling backwards, usually 20 to 30 centimetres.

  5. 5

    Hold for 2 to 3 seconds, then lower slowly. Do all repetitions, then turn over and do the other side.

How many

10 repetitions on each side, 2 sets, once a day. Build up to 15.

Common mistakes

Rolling backwards as you lift. This uses the wrong muscles. Keep your hips stacked one on top of the other.

Turning the toes up to the ceiling. Keep them pointing forward, or even slightly down.

Lifting too high. A smaller lift with good form works the right muscle.

Swinging the leg. Lift and lower slowly.

Make it easier

Bend the bottom knee for more stability, and lift the top leg only a little.

Make it harder

Hold at the top for 5 seconds, or add a light ankle weight. Standing exercises such as side steps come next.

Who it helps

Poor balance and risk of falls
Knee pain
Hip pain and hip arthritis
Recovery after hip replacement (when allowed)
Lower back pain

When to stop and check

After hip replacement, follow your surgeon's advice on lying on your side and on which exercises are allowed. A pillow between the knees is often recommended. Stop if you feel sharp pain in the hip or back.

Not sure you are doing it right? A physiotherapist can watch you on a video call, correct your form and build a full programme around it.

Get my form checked

Frequently asked questions

Which muscle does the side lying leg raise work?
Mainly the gluteus medius, the muscle on the side of the hip that keeps the pelvis steady when you stand on one leg.
Can I do this after hip replacement?
Often yes, but timing depends on your surgeon's approach and protocol. Some patients are asked to wait a few weeks. Check with your physiotherapist first.

Related

Online physiotherapy: Balance and Fall PreventionOnline physiotherapy: Hip Replacement RehabilitationKnee Strengthening Exercises for Pain ReliefStarting to Run in India? How to Avoid the Injuries That Stop Most BeginnersFall risk check for older adults

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Dr. Rajendra

Written by Dr. V. B. Rajendra Prasad, MPT. Licensed to practice in the US (NY state) and UK (HCPC).
20 years of clinical experience. About Dr. Rajendra