How to do side leg raises properly?

To perform side leg raises correctly, focus on maintaining proper form and controlled movements. Here's a breakdown of how to execute this exercise effectively, based on the provided reference:

Steps for Proper Side Leg Raises

1. Starting Position:

   • Lie on your side on a mat or comfortable surface.
   • Ensure your body is in a straight line from your head to your feet.
   • You can rest your head on your lower arm or support it with your hand.
   • Place your other hand on the ground in front of you for balance.

2. Leg Placement:

   • Keep your legs straight, one on top of the other.
   • According to the provided reference, being comfortable is key, so position yourself in a way that feels right for you.

3. The Raise:

   • Engage your core muscles to stabilize your torso.
   • Slowly lift your top leg straight up, as far as feels comfortable, without rocking your back.
     • The reference video suggests lifting your leg until you feel comfortable.

4. Controlled Movement:

   • Avoid using momentum to lift your leg.
   • Focus on using your hip and outer thigh muscles to perform the lift.

5. Top of the Movement:

   • Hold the leg at the peak of the raise for a brief moment.
   • Ensure you're not arching your back or twisting your body.

6. Lowering the Leg:

   • Slowly and deliberately lower the leg back down to the starting position.
   • Maintain control throughout the lowering phase.

7. Repetitions:

   • Repeat the process for the desired number of repetitions, ensuring both sides are worked equally.

Common Mistakes to Avoid:

• Rocking the back: Avoid rocking or arching your back, which can cause strain. Keep the body stable by engaging your core. The reference suggests to raise the leg up without rocking the back.
• Using momentum: Lift the leg using muscle control, not momentum.
• Raising too high: Do not lift higher than your comfort zone. The reference shows that lifting as far as you are comfortable is important.
• Rushing: Maintain slow and controlled movements, especially during the lowering phase.

Benefits of Side Leg Raises

• Strengthens hip abductors
• Improves core stability
• Enhances balance

Practical Insights:

• Start with fewer repetitions, especially when beginning, and gradually increase as you get stronger.
• If you're new to side leg raises, you can modify the exercise by bending the bottom leg for better balance.

By following these steps and avoiding common mistakes, you can perform side leg raises properly and effectively.