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Side-Lying Leg Raise

Primary target: Tensor Fasciae Latae (阔筋膜张肌)

Exercise Details

Equipment

Bodyweight (ankle weight optional)

Sets & Reps

3 sets × 12-20 reps per side

How to do it

Side-lying, bottom knee bent for stability; top leg straight and slightly extended; the gluteus medius lifts it to about 45° and no higher; slow descent without fully resting; pelvis does not roll back.

Common mistakes

Lifting too high (QL takeover), pelvis rolling, swinging the leg

Muscles Worked

Other Exercises for the Same Muscle

Lateral Band Walk · Bulgarian Split Squat (Stability Bias)