Exercise guide
Side Lying T Thigh Raise
- Beginner
- Isolation
- Rep-based
- Waist
The Side Lying T Thigh Raise is a targeted isolation movement that strengthens the gluteus medius and minimus, essential for hip stability and lateral power. By isolating the hip abductors, it helps correct muscle imbalances and improves overall lower body mechanics.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie on your side on a flat surface with your legs fully extended and stacked on top of each other.
- Support your head with your bottom arm and place your top hand on the floor in front of your chest for stability.
- Align your shoulders, hips, and heels in a straight line.
- Slightly rotate your top foot inward so your toes point toward the floor.
How to do it
- Exhale as you lift your top leg toward the ceiling, keeping the knee locked and the leg perfectly straight.
- Raise the leg to approximately 45 degrees or until you feel a deep contraction in the side of the hip, ensuring your hips do not tilt.
- Inhale as you slowly lower the leg back down under control, stopping just before it touches the bottom leg.
- Complete the desired number of repetitions on one side before switching to the other.
Form checklist
- Keep your hips stacked vertically; do not let the top hip roll backward as you lift.
- Ensure the movement is strictly at the hip joint without crunching your waist or side.
- Keep the top leg slightly behind the midline of your body to maximize glute engagement.
- Maintain the internal rotation of the foot (toes down) throughout the entire set.
Pro tips
- Lead the movement with your heel rather than your toes to shift the focus away from the hip flexors and onto the glute medius.
- Imagine pushing your heel toward the wall behind you as you lift to create length and increase muscle fiber recruitment.
Make it harder
- Add a mini-band around your ankles or just above your knees to increase resistance.
- Perform small, controlled pulses at the top of the range of motion to increase time under tension.
Frequently asked
- What muscles does the side lying t thigh raise work?
- The side lying t thigh raise primarily targets the glutes, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the side lying t thigh raise?
- The side lying t thigh raise requires no equipment — just your body weight.
- Is the side lying t thigh raise good for beginners?
- Yes. The side lying t thigh raise is a beginner-friendly movement and a strong foundation to build on.