Side Leg Raises Two Ways with Variations and Tips | Leg raise

Standing side leg raises. A standing leg raise is an extremely versatile exercise since you can do it pretty much ...HowtoDoSideLegRaisesTwoWaysMedicallyreviewedbyGregoryMinnis,DPT—WrittenbySarahKesteronJuly24,2019AboutMusclesatworkStandingSupineTipsOptionstotryAddingalungeTakeawayShareonPinterestYoumayneverwanttoskiplegdayagainwiththesesidelegraisesthattakeyourfitnessgameupanotch.Byaddingtheselegexercisesintoyourroutine,you’llbeshapingandstrengtheningyourhips,thighs,andbackside.Whysidelegraises?Sidelegraisesinvolveabducting,orpushingaway,thelegfromyourmidline.It’sagreatandsimplewaytobuildstrengthintheouterthighsandthehipabductors,whichincludesthegluteusmediusandminimus.Youcandoitlyingdownorstandingusingjustyourbodyweight.Thismakesiteasytosneakinafewrepsprettymuchanywhere.MusclesatworkThegluteusmaximus,oneofthestrongestmusclesinthebody,isusuallythemostwell-knownmuscleofthederrière.Thismeansthatthegluteusmediuscansometimesgetoverlooked,eventhoughitplaysaveryimportantroleasthemuscleresponsibleforstabilizationofthehip.Sidelegraisestargetsthismuscleprimarily,whichleadstoseveralbenefits,including:betterrangeofmotioninthehipsbetterbodystabilizationuseofmusclesthataren’tusuallyactiveinthosewhositforprolongedperiodseachdayimprovedmuscleenduranceStrengtheningthesemusclesthroughsidelegraisescanalsohelppreventinjuryandpainwiththehip,knees,andlowerback.StandingsidelegraisesAstandinglegraiseisanextremelyversatileexercisesinceyoucandoitprettymuchanywhere,evenwhilestandingaroundwaiting.Forbetterstabilization,youmaychoosetouseachairoranothermeansofsupport.Startwithyourhandsoutinfrontofyouorrestingonyourhips.Standuprightwithyourtoesfacingforward.Asyouliftyourrightlegupoffthefloorwiththefootflexed,inhaleandshifttheweightintoyourleftfoot.Asyouexhale,bringthelegbackdowntomeettheleft.Repeat10-12times,thenswitchtotheotherside.SupinesidelegraisesIfyourhipsaretight,youmaybenefitfromlyingonamatforextrasupport.Liedownonyourrightsideonamatorthefloor.Yourbodyshouldbeinastraightlinewithyourlegs

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