Standing Side And Front Leg Raise

Muscles worked

Setup

1. Stand tall with feet hip-width apart and hands on your hips or a stable surface for balance.
2. Shift your weight onto your standing leg, keeping a soft bend in the knee to avoid locking out.
3. Engage your core and fix your gaze on a point in front of you to maintain stability.

How to do it

1. Exhale as you lift your working leg straight out to the side, keeping your toes pointed forward and your torso upright.
2. Inhale as you lower the leg with control, then immediately exhale and lift the same leg straight out in front of you.
3. Inhale as you return the leg to the starting position, maintaining a slow and controlled tempo.
4. Complete all repetitions on one side before switching to the other leg.

Form checklist

• Keep your hips level and avoid leaning your torso away from the moving leg.
• Ensure the toes of the moving foot point forward during the side raise to isolate the gluteus medius.
• Maintain a tight core to prevent your lower back from arching during the front raise.
• Avoid swinging the leg; use muscle tension to control the entire range of motion.

Pro tips

• Imagine your leg is moving through thick water to increase the mind-muscle connection and tension.
• Pause for a split second at the peak of each raise to maximize muscle fiber recruitment.

Make it harder

• Perform the exercise with your hands behind your head to further challenge your balance and core.
• Add a 2-second hold at the top of every repetition to increase time under tension.

Frequently asked

What muscles does the standing side and front leg raise work?

The standing side and front leg raise primarily targets the abs, glutes, obliques, and quadriceps, and also works the erector spinae and hip flexors as secondary muscles.

What equipment do you need for the standing side and front leg raise?

The standing side and front leg raise requires no equipment — just your body weight.

Is the standing side and front leg raise good for beginners?

The standing side and front leg raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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