Exercise
Side-lying leg lift on the mat with a resistance band around the ankles for glute and hip abductor control.
Setup instructions
Lie on the side on the mat with the body in one long line. Loop a resistance band around the ankles or just above the knees. Rest the head on the lower arm and keep the bottom leg slightly bent for stability. Maintain a small waist lift so the pelvis stays neutral.
Breathing cues
Exhale to lift. Inhale to lower.
Movement steps
- 1Inhale to prepare in the side-lying position.
- 2Exhale to lift the top leg toward the ceiling against band tension.
- 3Keep the pelvis stacked and the foot parallel.
- 4Inhale to lower the leg with control.
- 5Complete one side before switching.
Common mistakes
Rolling the pelvis backward to gain height; rotating the top foot outward; using a band that is too strong; collapsing the waist onto the mat; holding the breath.
Safety notes
Keep the lift range modest and the pelvis stacked. Stop if hip pinching or sharp lateral hip discomfort appears.
Connections
Muscles worked
Goals supported
Equipment needed
Related exercises
FAQs
Is Resistance Band Side Lying Leg Lift suitable for beginners?
Yes. The side-lying position is stable and the band adds clear abductor feedback. Keep the pelvis stacked and the range modest.
What muscles does Resistance Band Side Lying Leg Lift work?
The glute medius and lateral hip stabilisers lift the top leg against band resistance while the core maintains a stacked pelvis.
What is Resistance Band Side Lying Leg Lift good for?
It builds hip abductor strength and lateral stability before mat side-lying work and reformer side kick series.
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