Side Leg Raises
How to do the 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.
How to program the Side Leg Raises
Sets and reps
As an isolation movement, the Side Leg Raises is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Side Leg Raises is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Side Leg Raises work?
The Side Leg Raises primarily targets the Adductors.
What equipment do I need for the Side Leg Raises?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Side Leg Raises should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
