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

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]XResearch source}

Method 1

Method 1 of 2:

Side Lying Leg Raises

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1
Lie on your right side with your hips and feet stacked. 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]XResearch source}
- 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]XTrustworthy SourceNational Health Service (UK)Public healthcare system of the UKGo to source}
2
Lift your top leg until you feel your hips begin to tilt. 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]XResearch source}
- 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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3
Lower your leg back to starting position. 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]XResearch source}
- Stopping your foot before you reach your other foot and leaving it hovering in the lower position keeps your glutes activated between reps.
4
Complete 8-10 reps, then switch sides for 1 set. 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]XTrustworthy SourceNational Health Service (UK)Public healthcare system of the UKGo to source}
- 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.

Method 2

Method 2 of 2:

Standing Side Leg Raises

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1
Stand with your feet hip-width apart, then extend your right leg. 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]XResearch source}
- Make sure when you do this you're still standing straight, not leaning over.
2
Raise your right leg to the side as high as you can. 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]XResearch source}
- 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]XResearch source}
3
Return your leg to the starting position. 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]XResearch source}
- 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.
4
Complete 8-10 reps, then switch sides. 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]XResearch source}
- 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]XResearch source}
- 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]XResearch source}

Expert Q&A

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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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Tips

Try splitting your leg exercises into two days—on the first day, focus mainly on exercises that work your glutes and hamstrings, and on the second day, focus on your quads and calves. However, space the two days out with about 3 days between them to give your muscles time to recover.^{[14]XExpert SourceMonica Morris
ACE Certified Personal TrainerExpert Interview. 6 December 2019.}
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Loop a resistance band around your ankles to up the difficulty level of either lying or standing side leg raises.^{[15]XResearch source}
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For a full routine that targets your hips, glutes, and lower abdominals, do side leg raises (lying, standing, or both) along with squats and lunges.
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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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