Banded Side Leg Raise

Banded side leg raises are a fantastic exercise to strengthen your hip abductors and glutes. By adding a resistance band, you increase muscle activation, making the exercise more challenging. This exercise is ideal for building strength in the hips and improving your stability, which is important to prevent injuries and enhance your overall mobility.

Proper form and technique

How to perform banded side leg raises correctly:

  1. Place a resistance band just above your ankles or knees, depending on your resistance level.
  2. Stand upright with your feet hip-width apart, and hold onto a sturdy surface for balance if needed.
  3. Keep your body stable, and slowly lift one leg out to the side while keeping it straight.
  4. Lower the leg back to the starting position in a controlled manner without losing tension in the band.
  5. Repeat for the desired number of repetitions, then switch legs.

Common mistakes

Avoid these mistakes when performing banded side leg raises:

  • Lifting the leg too high: Make sure the leg is not lifted higher than the hip to prevent using the back muscles instead of the hips.
  • Hip rotation: Keep the hip stable to target the muscles correctly and avoid injury.
  • Moving too quickly: Lift and lower the leg slowly to maximize muscle activation and prevent momentum from doing the work.

Modifications and variations

Try these variations to adjust the difficulty of banded side leg raises:

  • Easier version: Remove the resistance band and perform the movement without extra resistance if you are a beginner.
  • Harder version: Use a tighter resistance band for increased resistance, or perform the exercise with your legs straight and lift higher for greater activation.
  • Side-lying variation: Lie on your side with the band around your thighs, and lift the top leg to focus on the glutes.

Repetitions and sets

To strengthen your hips and glutes, perform 3 sets of 12-15 repetitions on each leg. Gradually increase the resistance by using thicker bands or more repetitions as you get stronger.

Breathing tips

Inhale as you lift the leg, and exhale as you lower it. This will help you maintain control and stability throughout the movement.

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