Though it appears like a easy transfer, the facet leg elevate packs loads of advantages.
Not solely is it versatile sufficient to be carried out anyplace — even throughout a Netflix binge — but it surely additionally helps “activate” your glutes, which help throughout different workouts like squats and lunges.
That may additionally assist with day by day exercise, particularly in stopping decrease again ache, in response to yoga trainer and coach Samantha Parker, E-RYT, CPT.
“Activating and strengthening the glutes gives assist to the pelvis, which may help lower and even forestall again ache (relying on its supply),” she says. “On the identical time, this additionally helps to ‘carry’ the butt, so that you get a stronger bottom.”
Right here’s the way to do facet leg raises with excellent type.
Mendacity Aspect Leg Raises: Step-by-Step Directions
- Lie in your proper facet along with your ft and hips stacked, your legs straight, and your head resting in your proper arm.
- Protecting your core engaged, slowly carry your prime leg till you are feeling your hips start to tilt upward.
- Pause, after which decrease your prime leg to the beginning place. Full all reps after which change sides, performing equal reps on each.
Make it tougher: To make facet leg raises more difficult, loop a resistance band round your thighs, simply above your knees, to additional problem your power. Or you may maintain your legs collectively and carry them each off the mat concurrently, which can interact the adductors of the underside leg.
Type ideas: When lifting and decreasing your prime leg, the slower you progress, the tougher your muscle groups can be working, Parker says. Go too quick, and also you’ll be utilizing momentum as an alternative of power.
She additionally suggests being conscious of activating your abdominals. This can assist interact your core, and in addition restrict the quantity of motion in your torso, isolating the muscle groups extra successfully.
What Muscle tissues Does a Aspect Leg Elevate Work?
Since you’re working in opposition to gravity and making an attempt to keep up stability, facet leg raises make for nice body weight power coaching, particularly on your hips, glutes, and core, in response to Parker.
Right here’s what’s firing:
- Glutes: The muscle groups of your butt not solely assist you to throughout squats and lunges, they assist abduct your legs (transfer them out to the perimeters), notably the gluteus medius and gluteus minimus.
- Internal thighs: Within the case of the twin mendacity facet leg elevate, the adductors (the muscle groups of your inside thighs) of your backside leg will get loads of work lifting it.
Options to the Mendacity Aspect Leg Raises
For some individuals, the mendacity facet leg elevate could exacerbate a hip situation, or just put on out its welcome. With that in thoughts, Parker suggests a number of different methods to get the advantages.
Clamshell
Lie down in your facet identical as in the usual leg elevate, however along with your hips and knees bent. Then elevate your prime knee so far as you may with out rotating your hip or lifting your backside knee.
Standing leg elevate
Stand tall and use a wall, chair, or countertop for stability, sustaining a straight backbone as you carry a leg out to the facet.
Hearth hydrant
Get on all fours and lift one bent leg out to the facet at a time. Add a resistance band for an extra problem.
