Leg raises lying on your side

This exercise is great for training at home since it requires no equipment (except for weights, if you want). However, contrary to the claims of many people, this exercise does not train the gluteus maximus. It targets the gluteus medius. However, since this muscle is located in the same area as the gluteus maximus (directly beneath it), it can give the impression that the gluteus maximus is being worked as well.

Therefore, leg swings are not suitable for building up the glutes. More precisely, this exercise should not be used as a primary one. However, it is great for the end of a glute workout since the gluteus medius does influence the outer shape of the glutes.

Nuances and mistakes

1. It’s better not to place your leg fully on the floor but only to lightly touch it. The goal is to keep the muscles engaged at all times.

2. Lift your leg as high as possible and pause at the top for a second. However, if you lack flexibility, you can slightly bend your knee.

3. Ideally, perform this exercise with a weight of 1-3 kg. If you don’t have weights, you can use a strap to secure a plate or dumbbell.

4. When lowering the working leg, you can slightly bring it forward to better stretch the glutes. When raising it, bring it slightly back to better contract them.

5. This exercise is especially suitable for those with hip osteoarthritis who cannot load these joints, as this exercise does not place any stress on the joints.