Side-Lying Leg Lift with a Mini Band
Side-lying (legs long) · Lifting the top leg to the side with the muscles at the side of the buttock
A strength exercise with a resistance band: lifting the top leg to the side with the muscles at the side of the buttock.
How longNew to it: one set of 8–12 with the lightest band, keeping good form. Used to it: 2–3 sets of 8–12, with a band that makes the last few feel fairly hard. Aim for 2–3 days a week, with at least a day between sessions for the same muscles.
Position and focus
Side-lying (legs long) · Lifting the top leg to the side with the muscles at the side of the buttock
Starting position
Place the mini loop just above both ankles. Lie on your left side with both legs long and slightly in front of the body. Stretch the lower arm under your head and place the upper hand on the floor in front of your chest for support. If the band feels too strong, place it just above the knees to make it lighter.
Movement phases
1. Set up
Stack the pelvis upright to the floor and lift the top leg to hip height so the band is lightly taut. Point the toes forwards.
2. Lift
Breathing out, reach long through the heel and slowly lift the top leg against the band.
3. Hold
Hold for 1 to 2 seconds at a height where the pelvis does not roll back.
4. Lower
Breathing in, lower slowly to hip height without letting the band pull the leg down. Repeat on the other side.
What to check yourself
As the leg lifts, is the pelvis rolling back? Are the toes turning up towards the ceiling? Is the leg drifting in front of the body? Is the lower back arching?
Coaching points for trainers
Keeping the pelvis upright matters more than lifting the leg high; work within that range. If the pelvis rolls back and the leg drifts forwards, do it with the back along a wall, or move the band above the knees to make it lighter. The 3D lifts the right leg.
Caution
Before use, check the band for nicks, tears or stickiness. Hold or loop it securely on your hands or feet so it cannot slip off, do not pull it towards your face, and do not suddenly let go while it is stretched (it can snap back). Stop if you feel pain, numbness or dizziness. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional. If you are allergic to latex, choose a latex-free band. Place the band just above the ankles, not over the ankle bones.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
Each note describes what the whole source covers.
NHS — Strength exercises ↗
Strength exercises to do at home (sit-to-stand, wall press-ups and others) and the guide of at least two days a week.
Garber CE et al. ACSM Position Stand: Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Med Sci Sports Exerc. 2011 ↗
Guidance for healthy adults on resistance exercise: how often, how many repetitions and sets, and rest between sessions.
This lesson was put together for this site from the methods for the same area in the sources above. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions