If you are an athlete or looking to improve your mobility in general, the side lying hip raise is for you.
The workout predominantly works the gluteus medius, which is crucial in bolstering your movement. And it is easy to perform.
You only require bodyweight for the resistance and an exercise mat. Beyond that, this article highlights in-depth everything you should know about this workout.
How to do it:
- Lie on your left side.
- Support your weight with your elbow while positioning your arm under your shoulder.
- Sit with your feet together, knees bent, and your left leg resting on top of your right.
- Make sure your back is straight, and you aren’t hunching forward or arching it back.
- To raise your top leg, you must lift it slightly and move it slightly upward.
- You are at liberty to decide if you want to keep your left leg bent or straight.
- While maintaining your right leg raise, lift your left hip.
- Repeat on the other side before returning to the starting position.
WHAT MUSCLES DO SIDE LYING HIP RAISE WORK?
The hip thrust movement in the side lying hip raise is mainly a glute strengthening exercise.
The following three muscles engage with every rep you take.
GLUTEUS MAXIMUS
Abduction of the hip joint primarily relies on the gluteus medius. Additionally, the gluteus medius anteriorly helps to abduct and medially rotate the hip.
Its posterior part abducts, aiding in lateral and external rotation of the hip. Thus, you need solid gluteus medius to run, walk or move faster.
As a result, the side lying hip raise builds muscle endurance in this muscle.
GLUTEUS MEDIUS
The gluteus medius muscle is one of the essential pelvic stabilisers. It plays a vital role in regulating femur and hip transverse and frontal motion.
It facilitates hip abduction during the workout. When you move your leg laterally away from your torso, your hip abducts.
HAMSTRINGS
These skeletal muscles make up three hamstring muscles on the back of your thigh. Since they are voluntary muscles, you control how they move during the exercise.
Hamstrings enable hip and knee movement – much more pelvis tilting – during exercise.
SIDE LYING HIP RAISE BENEFITS
What is the essence of performing the side lying hip raise? Here are the benefits.
GLUTE STRENGTHENING
Your glutes become stronger with this exercise. They acquire more endurance which helps you in a wide range of movement.
IMPROVED STABILITY
Completing a set of the lying hip raise augurs well for your general body stability.
REDUCES PAIN
Hip and knee pain could be a thing of the past with this exercise. The abduction and rotation functions of these muscles promote good joints health.
CONVENIENT
You only need an exercise mat to perform this exercise. Therefore, you can do it from the comfort of your home.
ALTERNATIVES TO SIDE LYING HIP RAISE
Adding hip abductor movements and hip stretches to your workout helps you get the most out of your glutes.
And there is no better way to do this than with the following side lying hip raise alternatives.
DUMBBELL FIRE HYDRANT CIRCLE
Using fire hydrants as a kind of bodyweight exercise is a great way to target the gluteus maximus. However, this exercise also targets the core to some extent.
Technique:
- Get down on your knees and hands
- Squeeze your left leg around a dumbbell behind your knee to keep it in position for the exercise.
- While maintaining a flat back and a tight core, extend your left leg out to the side while keeping your knee bent.
- Return your leg in a circle so that the bottom of your foot is facing upwards.
- The leg must fully extend behind your body.
- Make sure you squeeze your butt as you do the movements.
- Bring your leg back to the beginning position one step at a time.
- This concludes one set of reps.
- Switch sides after 8–12 repetitions.
STEP-UP TO KNEE RAISE
Step ups with knee raises target muscles, including the hamstrings, calves, core and quadriceps.
Technique:
- Place your hands at your sides and your feet hip-width apart as you face a low, box or step.
- Then, while standing on top of the box, drive your right knee all the way up to the height of your hips.
- Bring the right knee to the floor.
- Step your left foot back to your starting position with control to complete one rep.
- Repeat the exercise 8–12 times on one side before switching sides.
CURTSY LUNGE WITH KICK
The curtsy lunge focuses on the quadriceps and glutes, and a few other muscles.
Technique:
- Set yourself up in a comfortable, wide stance.
- Lie on your back with a dumbbell in each hand, palms facing each other, and your elbows bent at a 90-degree angle.
- Your right knee should almost reach the ground.
- Place your right foot diagonally behind you.
- Ensure your knee bends at a 90-degree angle.
- Stand back up by straightening your left leg by pushing through your left heel.
- Kick your right leg out to the right side as you stand back up to mark the completion of the first set.
- Complete 8–12 repetitions on one side, then switch to the other.
SIDE LYING HIP RAISE MISTAKES TO AVOID
Avoid the following mistakes in the side lying hip raise.
SPEED
It’s easy to get carried away with this exercise because it’s so straightforward. However, going too fast lowers the movement’s effectiveness and can lead to bad form.
The aftermath could also expose you to injury.
LIFTING THE LEG TOO HIGH
Lifting your leg too high beyond the hips fails to isolate the glutes and ends up targeting other muscles.
Lift your leg to the side lying hip raise until you feel hip tightness.
BACKWARD AND FORWARD-LEANING
To isolate the right muscles, you must maintain your proper posture during workout. Stack your hips and avoid leaning forward or backwards in this workout.
CONCLUSION
The side lying hip raise is a perfect example of a straightforward exercise that quickly targets the glutes. It is easy on you, and you only need an exercise mat to perform it.
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