Side Leg Raises
The Side Leg Raises targets the Adductors and suits beginner-level lifters. With 3 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The adductors handles the primary load during this movement. This strength movement keeps tension concentrated on a single muscle group.
How to Side Leg Raises
- 1
Stand next to a chair, which you may hold onto as a support. Stand on one leg. This will be your starting position.
- 2
Keeping your leg straight, raise it as far out to the side as possible, and swing it back down, allowing it to cross the opposite leg.
- 3
Repeat this swinging motion 5-10 times, increasing the range of motion as you do so.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Side Leg Raises work?
The Side Leg Raises primarily targets the Adductors. It's an effective strength exercise for building adductors strength.
Is the Side Leg Raises good for beginners?
Yes, the Side Leg Raises is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Side Leg Raises?
You need no equipment — just your bodyweight to perform the Side Leg Raises. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.