Muscle group: lower body (legs, hips); core
Intensity: light to moderate (while the movement is rather easy, you may need some extra effort to keep the back straight and hips and shoulders stacked in line during the exercise)

Side leg lifts are awesome for working out your outer thighs and hips, helping you get stronger and more toned in those areas. In fact, they give all your leg muscles a good workout, including the quads and hamstrings. Because you need to keep your back straight and your hips and shoulders lined up, this exercise also helps tighten up your core and improve your hips’ flexibility.
You can add Side leg lifts into a bunch of different workouts—whether you’re pumping up the intensity with HIIT, doing a full-body circuit training or a focused lower body routine, or even recovering from hip or thigh injuries.

Directions

1. Lie on your left side with your legs stacked and your body in a straight line.
2. Rest your head on your left arm, and place your right hand on the floor in front of you for balance.
3. Tighten your core to keep your torso stable and your spine neutral.
4. Lift your right leg up to about 45 degrees or as high as feels comfortable, using the muscles on the side of your hip.
5. Keep your back straight and hips and shoulders stacked without arching or rounding your back.
6. Hold the top position for a moment, then lower your leg back down smoothly.
7. Complete the desired number of repetitions on the right side before switching to the left side.

Modifications: If lifting the leg fully is too challenging, start by raising it to a lower height.

Common mistakes

• Arching the back: Make sure to keep your core tight to avoid arching your back. Aim for a flat spine throughout the exercise.
• Using momentum: Lift your leg using the strength of your hip muscles, not momentum. Keep the movement controlled.
• Forgetting to engage the core: Keep your core muscles active throughout to help stabilize your body.
• Lifting the leg too high: Only lift your leg as high as is comfortable without straining. Focus on controlled movements.
• Collapsing the shoulders: Keep your upper body steady and avoid sinking into your bottom shoulder.