Move of the month: Standing side leg raise
- Reviewed by Christopher P. Cannon, MD, Editor in Chief, Harvard Heart Letter; Editorial Advisory Board Member, Harvard Health Publishing
This simple leg exercise helps strengthen your outer thighs, hips, and backside, which can improve the range of motion in your hips and improve your stability. It's a great way to use muscles that aren't active when you sit for long stretches of time. You can do it pretty much anywhere, so try doing a set or two randomly during the day (for instance, if you're on hold on a call).
Starting position: Stand up straight with your feet together and your hands on your hips.
Movement: Slowly lift your right leg straight out to the side. Pause, then slowly lower the leg. Keep your hips even throughout. Do this eight to 12 times on the same side, then repeat with the left leg to complete one set. Rest for 30 to 90 seconds, then do one or two more sets.
Tips and techniques:
- Stand straight, facing forward, throughout the movement.
- Tighten your abdominal muscles, and tighten the buttocks of the supporting leg.
- Keep your foot flexed as you lift.
- Make it easier: Hold on to the back of a chair for balance, and lift your leg a shorter distance, just off the floor.
- Make it harder: Hold for four counts at the top of the lift during each repetition.
Exercise photo by Michael Carroll
About the Author
Julie Corliss, Executive Editor, Harvard Heart Letter
About the Reviewer
Christopher P. Cannon, MD, Editor in Chief, Harvard Heart Letter; Editorial Advisory Board Member, Harvard Health Publishing
Disclaimer:
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.
No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
