How to Do Side Leg Raises for a Firm Butt and Stronger Abs

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If you're trying to firm up your butt, side leg raises are a great exercise to get you there. Whether from a standing or lying position, these leg raises work your hips and glutes, as well as your lower abdominals. Not only can they help you sculpt your booty, but they also help improve your posture and balance. If balance is a problem for you, start with side lying leg raises, which also make it a little easier to isolate the right muscles. [1]

Method 1
Method 1 of 2:

Side Lying Leg Raises

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    Extend out straight on the floor, bending your elbow to rest your head on the hand of your lower arm. You can put your upper arm in front of you with your palm flat on the floor for support. [2]
    • If you feel unstable laying this way, bracing the soles of your feet against a wall will help you feel more secure.
    • Another way to increase your stability is to bend your lower knee at a 90-degree angle. Your top leg should still be extended straight out. [3]
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    Lift your leg slowly with control as high as you comfortably can without tilting your hips or rolling forward. Keep your body in a straight line and activate your glutes to help you lift your leg. [4]
    • Don't focus on how high you can lift your leg. To work your glutes, you need to keep your hips as straight as possible. If you're rolling forward to lift your leg higher, you're not getting the full benefit.
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    Pause for a second with your leg raised, then slowly lower it back down. Control the movement, resisting the weight of your leg, rather than simply letting it fall. [5]
    • Stopping your foot before you reach your other foot and leaving it hovering in the lower position keeps your glutes activated between reps.
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    Continue raising and lowering your leg with controlled movements. Make sure you don't start tilting forward or get sloppy with your form. Then roll over to do the same number of reps on the other side. [6]
    • The number of sets you do depends on your overall level of fitness. If you're just starting out, you might only be able to do 1 set. Add another set every couple of weeks to continue to challenge yourself as you get stronger.
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Method 2
Method 2 of 2:

Standing Side Leg Raises

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    Start with good posture, standing straight up with your feet in line with your hips. Point your right toe and slide your foot out to the side until your hips are level. [7]
    • Make sure when you do this you're still standing straight, not leaning over.
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    Lift your leg out to the side in a slow, controlled movement until you feel the oblique muscle on the side of your torso contract. You'll also feel a nice stretch down the back of your thigh. [8]
    • It's important to keep your torso straight and maintain good posture. If you find it difficult to balance, use a table or the back of a sturdy chair for stability. [9]
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    Hold your leg at the highest lift point for a second, then slowly lower it. Control the movement by resisting the weight of your leg rather than simply dropping it to the ground. [10]
    • Keep your toes pointed as you bring your leg back down. If you want to make the exercise a little more difficult, stop when your toes are hovering just above the floor rather than going all the way down to touch the floor.
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    Maintain good posture while completing your reps, taking care not to start leaning to the side or tilting your hips. Square up your feet under your hips, point your left toes, and repeat the exercise with your left leg. [11]
    • If you're doing interval training, you can also add side leg raises to your routine, doing as many as you can in 45-60 seconds. [12]
    • Instead of doing all the reps and then switching sides, you can also alternate between sides. Just make sure you're maintaining good form. [13]
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Expert Q&A

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  • Question
    How do you create a leg workout?
    Monica Morris
    ACE Certified Personal Trainer
    Monica Morris is an ACE (American Council on Exercise) Certified Personal Trainer based in the San Francisco Bay Area. With over 15 years of fitness training experience, Monica started her own physical training practice and gained her ACE Certification in 2017. Her workouts emphasize proper warm-ups, cool-downs, and stretching techniques.
    Monica Morris
    ACE Certified Personal Trainer
    Expert Answer
    Incorporate exercises that target your glutes, hamstrings, quads, and calves. To give you more time for targeted exercises, you might split your leg day into 2 days. For instance, you could focus on your hamstrings and glutes on day 1, then target your calves and quads on day 2. However, be sure to rest for about 3 days between workouts.
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      Warnings

      • Talk to your doctor before you add this exercise to your routine, especially if you've recently recovered from a leg or hip injury.
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      References

      1. ↑ https://melioguide.com/osteoporosis-exercises/side-lying-leg-lift/
      2. ↑ https://www.yogajournal.com/poses/side-reclining-leg-lift
      3. ↑ https://www.nhs.uk/live-well/exercise/10-minute-firm-butt-workout/
      4. ↑ https://youtu.be/65niPqlTEQw?t=15
      5. ↑ https://www.youtube.com/watch?v=xVSwJhJCsgo
      6. ↑ https://www.nhs.uk/live-well/exercise/10-minute-firm-butt-workout/
      7. ↑ https://youtu.be/9oGUwrTh7Cs?t=26
      8. ↑ https://www.exercises.com.au/standing-side-leg-raise/
      9. ↑ https://youtu.be/6b1hu6iSqok?t=4
      1. ↑ https://www.exercises.com.au/standing-side-leg-raise/
      2. ↑ https://youtu.be/9oGUwrTh7Cs?t=53
      3. ↑ https://www.exercises.com.au/standing-side-leg-raise/
      4. ↑ https://www.youtube.com/watch?v=H8RrfDOLiZU
      5. ↑ Monica Morris. ACE Certified Personal Trainer. Expert Interview. 6 December 2019.
      6. ↑ https://www.diabetesincontrol.com/lower-body-resistance-training-exercises-standing-side-leg-raises-and-calf-raises/

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