The movement of a leg away from the midline of the body strengthens our hip abductor muscles. The first two hip abductor muscles, the Gluteus Medius and the Gluteus Minimus, attach the pelvic bone to the femur (leg) bone. When we rest our hands above and to the outside of our back pockets, we can feel our hip abductor muscles: In this post, we are particularly interested in three of these muscles: the Gluteus Medius, the Gluteus Minimus, and the Tensor Fascia Lata. Each one of them keeps your back, hips and knees happy and healthy. There are twenty-two muscles surrounding your hip joints. This area is important for many people with osteoporosis because it is often at risk of fracture. The neck of the femur connects the shaft of your femur to the head. The two main bones of your hip joint are the: I use each of these terms interchangeably in this post. Side lying leg lifts are often called side lying leg raises, lying leg lifts or side leg lifts. The Elite Level side leg lift is a great exercise that incorporates core stability, upper body weight bearing (you can never get enough of that) while further building the strength of our hip abductors. The Standing Band Walks exercise is part of the Athletic program. Once you have mastered these Beginner and Active exercises and learn which muscles to activate, then I encourage you to progress to the Standing Band Walks. I would rather you do these two exercises well and improve the strength of these muscles than have you do more “advanced” standing exercises poorly and work the wrong muscles.
The side lying leg raises exercises in the Beginner and Active levels ensure you activate the correct muscles so that they support you in your daily activities. Standing exercises are more osteogenic (that is, more effective at building bone) than exercises in a lying position. I chose the side lying leg lifts for the Beginner and Active exercises because it is very easy to “cheat” when doing a leg lift exercise in a standing position. The side lying leg lift exercises presented in this blog are in the Beginner, Active and Elite Levels of Exercise for Better Bones. The side lying leg raise exercise is an important preparation for bone building exercises such as the band walks, squats, jumps, and others. Why You Should Consider the Side Lying Leg Lifts Exercises Daily functions (for example, climbing stairs, squatting to pick up an item, walking and running).I recommend side lying leg raises to my clients because they improve:
The side lying leg lifts exercise has many benefits.
In terms of technique, make sure that the toes of the working leg are pointing downwards. "The more a muscle is stretched under load the greater the potential hypertrophy (or muscle gain) stimulus." "This extended range of motion off of a bench allows for a greater stretch on the hips at the bottom of the movement," says Bret "The Glute Guy" Contreras, our host for the #MHGluteProject. But doing them off of a bench allows you to extend the range of motion to make the move more difficult and stimulate more muscle growth.
Performing side-lying hip abductions (or leg raises) on the floor is an effective way to train your lateral glute muscles, which are important knee stabilizers and help round out your overall butt development.
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