Side Leg Raise, Lying
(3.68)
through 31 votes
through 31 votes
![Human](http://media.homegym-exercises.com/muskel/mensch.png)
muscles: | Abductors![]() |
---|---|
auxiliary muscles: | Glutes![]() |
required: | Doable Without Equipment And Weights |
optional: | Fitness Mat, Resistance Band, Weight Cuffs |
fitness level: | Easy |
exercise type: | Strength |
Variations available (7) |
![Starting Position Starting Position](http://media.homegym-exercises.com/training/seitliches_beinheben_liegend1hd.png)
![Execution Execution](http://media.homegym-exercises.com/training/seitliches_beinheben_liegend2hd.png)
![Starting Position (Alternative) Starting Position (Alternative)](http://media.homegym-exercises.com/training/seitliches_beinheben_liegend1Ahd.png)
![Execution Execution](http://media.homegym-exercises.com/training/seitliches_beinheben_liegend2Ahd.png)
Starting Position
- lay down on a fitness mat or the ground with one side
- place the upper hand in front of your body, angle the other one and put it under your head
- the legs are stretched out and lie one above the other
- your body is in a line now
Correct Execution
- lift one leg without momentum up to 45 degrees
- hold the upper position for 5-10 seconds, do not let the leg sink down
- do not let the hip or upper body swing
- come back to the starting position slowly
- to make the workout effective, do not rest the leg on the lower one
- repeat this also with the lower leg up
tip for the workout
- you can impede the abductor exercise by using a weight cuff or a resistance band