Though it appears to be like like a easy transfer, the facet leg elevate packs a number of advantages.
Not solely is it versatile sufficient to be carried out wherever — even throughout a Netflix binge — nevertheless it additionally helps “activate” your glutes, which help throughout different workouts like squats and lunges.
That may additionally assist with each day exercise, particularly in stopping decrease again ache, based on yoga trainer and coach Samantha Parker, E-RYT, CPT.
“Activating and strengthening the glutes offers assist to the pelvis, which may also help lower and even stop 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 tips on how to do facet leg raises with excellent kind.
Mendacity Facet 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.
- Maintaining 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 swap sides, performing equal reps on each.
Make it more durable: To make facet leg raises tougher, loop a resistance band round your thighs, simply above your knees, to additional problem your power. Or you’ll be able to preserve your legs collectively and carry them each off the mat concurrently, which can have interaction the adductors of the underside leg.
Type suggestions: When lifting and decreasing your prime leg, the slower you progress, the more durable your muscle mass can be working, Parker says. Go too quick, and also you’ll be utilizing momentum as a substitute of power.
She additionally suggests being conscious of activating your abdominals. This can assist have interaction your core, and likewise restrict the quantity of motion in your torso, isolating the muscle mass extra successfully.
What Muscle mass Does a Facet Leg Elevate Work?
Since you’re working towards gravity and making an attempt to take care of stability, facet leg raises make for excellent body weight power coaching, particularly to your hips, glutes, and core, based on Parker.
Right here’s what’s firing:
- Glutes: The muscle mass 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 mass of your interior thighs) of your backside leg will get loads of work lifting it.
Alternate options to the Mendacity Facet Leg Raises
For some folks, the mendacity facet leg elevate could exacerbate a hip situation, or just put on out its welcome. With that in thoughts, Parker suggests a couple 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’ll be able to with out rotating your hip or lifting your backside knee.
Standing leg elevate
Stand tall and use a wall, chair, or countertop for steadiness, sustaining a straight backbone as you carry a leg out to the facet.
Fireplace hydrant
Get on all fours and lift one bent leg out to the facet at a time. Add a resistance band for a further problem.
