What muscles does the Side-Lying Feet Raise work?

The Side-Lying Feet Raise primarily targets your upper legs, especially the hip abductors and inner thighs. It also engages your obliques and lower abs, making it an effective core and lower body combination exercise.

Do I need any equipment for the Side-Lying Feet Raise?

No equipment is necessary since this is a bodyweight exercise. You can perform it on a yoga mat for comfort, and if you want more resistance, you can add ankle weights or use a resistance band.

Is the Side-Lying Feet Raise suitable for beginners?

Yes, this exercise is beginner-friendly because it uses your own body weight and can be performed slowly for control. Start with fewer reps and focus on proper form before increasing intensity.

What are common mistakes to avoid in the Side-Lying Feet Raise?

A common mistake is letting your legs drop fully to the floor between reps, which reduces tension. Also, avoid twisting your hips keep your body in a straight line to ensure proper muscle engagement.

How many sets and reps should I do for the Side-Lying Feet Raise?

Aim for 2–3 sets of 10–15 controlled repetitions per side. For endurance or toning, you can increase to 20 reps, ensuring you maintain form throughout.

Are there safety tips I should follow for the Side-Lying Feet Raise?

Support your upper body with a stable elbow position to avoid shoulder strain. Move slowly and avoid jerking your legs to prevent pulling a muscle in your hips or lower back.

What are good variations of the Side-Lying Feet Raise?

You can add resistance bands around your ankles for extra leg activation or hold the raised position for a few seconds to increase core engagement. Another option is performing the movement with one leg at a time for a more targeted hip workout.

Side-Lying Feet Raise

Target Muscles

Primary:

Upper Legs

Secondary:

Obliques

Lower Abs

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Lie on your side with legs extended and stacked, propping your upper body up on your bottom forearm. Keeping your core engaged and body straight, lift both legs upward together, pause briefly at the top, then lower them back down with control. Avoid letting your legs touch the ground between repetitions to maintain tension.

Step-by-Step Instructions

Begin by lying on your side on a flat surface, such as a mat, with your legs extended straight and stacked on top of each other.
Support your upper body by propping yourself up on your bottom elbow, ensuring your forearm is flat on the ground and your shoulder is aligned with your elbow.
Place your top hand on the ground in front of your torso for additional stability.
Engage your core muscles to maintain balance and keep your body in a straight line.
Slowly lift both legs upward together, keeping them straight and aligned, until you feel a contraction in your inner thighs and core.
Hold the position briefly at the top, ensuring controlled movement.
Slowly lower your legs back to the starting position without letting them touch the ground completely.
Repeat the movement for the desired number of repetitions, then switch sides to work the opposite leg.

Explore more upper legs exercises or bodyweight exercises in our exercise library.

Alternative Exercises

Bodyweight Squat

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Sumo Squat

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Dumbbell Lunge

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Kettlebell Front Squat

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Frequently Asked Questions

What muscles does the Side-Lying Feet Raise work?: The Side-Lying Feet Raise primarily targets your upper legs, especially the hip abductors and inner thighs. It also engages your obliques and lower abs, making it an effective core and lower body combination exercise.
Do I need any equipment for the Side-Lying Feet Raise?: No equipment is necessary since this is a bodyweight exercise. You can perform it on a yoga mat for comfort, and if you want more resistance, you can add ankle weights or use a resistance band.
Is the Side-Lying Feet Raise suitable for beginners?: Yes, this exercise is beginner-friendly because it uses your own body weight and can be performed slowly for control. Start with fewer reps and focus on proper form before increasing intensity.
What are common mistakes to avoid in the Side-Lying Feet Raise?: A common mistake is letting your legs drop fully to the floor between reps, which reduces tension. Also, avoid twisting your hips keep your body in a straight line to ensure proper muscle engagement.
How many sets and reps should I do for the Side-Lying Feet Raise?: Aim for 2–3 sets of 10–15 controlled repetitions per side. For endurance or toning, you can increase to 20 reps, ensuring you maintain form throughout.
Are there safety tips I should follow for the Side-Lying Feet Raise?: Support your upper body with a stable elbow position to avoid shoulder strain. Move slowly and avoid jerking your legs to prevent pulling a muscle in your hips or lower back.
What are good variations of the Side-Lying Feet Raise?: You can add resistance bands around your ankles for extra leg activation or hold the raised position for a few seconds to increase core engagement. Another option is performing the movement with one leg at a time for a more targeted hip workout.