The side hip raises are an excellent hip strengthening and balancing exercise to include in your training routine.
It gives you balance on the outer thighs while shoring up strength on your back and hips.
You must abduct or move your leg away from the center of your body to perform a side leg lift.
Moreover, you have an option to do it while standing or lying on your side. Either option works the same muscles.
You gain more stability from side hip raises if you do it correctly, as indicated below.
- Get comfortable on a mat or the ground and face the right side.
- Stand with your feet placed on top of each other.
- Maintain a straight posture throughout the exercise.
- The best way to support your head is to cradle it in an arm, either straight on the floor or bent slightly at the elbow.
- For extra support, rest your left hand on your leg or hip or place it out front.
- Gently elevate your left leg off the lower leg as you exhale.
- The muscles in your lower back and obliques begin to flex as soon as you raise your leg.
- Inhale and lower the right leg to meet the left leg. Repeat the process of stacking your feet.
- Repeat 10-12 times on each side, then swap.
WHAT MUSCLES DO SIDE HIP RAISES WORK?
The side hip raises focus on the lower body muscles where all the action occurs.
Read on and find out which muscles in particular work in this exercise.
The gluteus maximus is the most prominent butt muscle. It is also one of the strongest muscles in this part of the body.
This muscle helps to control the stance side trunk flexion and slows the swing leg down. It also helps control hip flexion and stretch the thigh during the workout.
Quadriceps, adductors and pectineus are the most critical muscles in your thigh. They all engage when doing the hip lift.
The pectineus, adductor longus, gracilis, adductor brevis, and adductor magnus are the major hip adductors. Primarily, the lower extremity is brought in toward the midline by this muscle group’s adduction torque.
The hip adductors support postural control and pelvic stability during stance.
SIDE HIP RAISES BENEFITS
Since you rely on your weight to get the side hip raise workout done, it gives a lot of advantages as follows.
Rely on your weight to get the job done. Besides, you have an option to do it while standing or lying down.
Another significant advantage of this workout is you can do it anywhere.
The gluteus maximus helps control the stance side trunk flexion and slows the swing leg down. It also helps control hip flexion and stretch the thigh during the workout, thereby giving you proper hip stability.
BETTER HIP RANGE OF MOTION
The leg lift increases the hip’s range of motion – it makes exercising easier where the hip is involved.
Pulling off this exercise requires you to be strong. And strength is in your muscles which get more robust with every exercise.
Another benefit of this exercise is it reduces back pain and injury.
ALTERNATIVES TO SIDE HIP RAISES
Side hip raises alternatives are equally simple and effective. They include:
STANDING SIDE LEG RAISES
Standing leg raises are profoundly adaptable since you can do them anywhere. But make sure you have a chair for support.
- The easiest way to begin this exercise is with hands out in front of you.
- Alternatively, place your hands on your hips.
- Position yourself in an upright position with your toes pointed forward.
- While lifting your right foot off the floor, take a deep breath and move your weight to your left leg.
- Exhale and lower the right leg toward the left.
- Do 10 to 12 repetitions, then switch to the opposite side.
ROMAN CHAIR LEG RAISES
While doing leg raises, you can rest your upper body on the arm rests’ provided by the Roman chair.
- Sit up straight in a roman chair if you can.
- When sitting, make sure your back is straight and supported by the chair.
- Ensure that your elbows are placed squarely under your shoulders when using the pad.
- Slowly and as straight as you can, raise your legs till they are parallel to the ground to begin your exercise.
- Lower the legs slowly back to the beginning position.
- Lifting your legs back up again requires lowering them back down.
FIT BALL KNEE TUCKS
An enjoyable abs exercise is the fit ball knee tucks. The workout is challenging and enjoyable if you have enough core, chest, and shoulder strength.
A 30-60 second hold on a plank with your legs on a stability ball is the minimum need for this exercise.
- Put one leg on the stability ball at a time.
- The ball should be between your feet and shins.
- The closer the ball gets to your body, the easier it is to balance.
- Keeping your balance becomes more complicated when your feet draw closer together.
- Legs should be slightly apart for further stability.
- Inhale when you feel balanced.
- Maintain a straight body line from heels to head.
- Throughout the exercise, keep your shoulders over your wrists.
- Press your feet and shins into the stability ball and drag it toward your chest using your abs.
- Kneel and tuck your lower body in.
- Close your knees as much as you can.
- Exhale as you bend your knees.
- Extend your knees after a second.
- Step away from the stability ball.
- Return to full plank.
- Exhale while rolling the ball away.
SIDE HIP RAISES MISTAKES TO AVOID
Side hip raises are not complex, but you are prone to making many form mistakes. Do the following.
- Maintain straight legs. You don’t strain your back if you do this.
- Maintain a straight spine and unlocked knees.
- During the exercise, keep your trunk and back straight to prevent injury.
Side hip raises is a terrific workout to build a firm backside, thighs and hips. It is a simple exercise that helps you do your daily activities like walking and working out more easily.