Banded Side Leg Raise

Today's exercise is the Banded Side Leg Raise , a great exercise to strengthen the hips , glutes and inner thighs . By using resistance bands, you can give the muscles extra resistance, which contributes to increased stability and muscle activation in the hips.

Correct Technique for Banded Side Leg Raise

1. Attach a resistance band around your legs, just above your knees, and lie on your side with your legs straight.
2. Support your head with your lower arm and place your upper hand in front of your body for balance.
3. Slowly lift the top leg up towards the ceiling, keeping the leg straight and the resistance band tight.
4. Slowly lower the leg back to the starting position and repeat.

Common Errors

• Rotation of the hips: Keep the hips stable throughout the exercise to ensure correct activation of the gluteal muscles.
• For fast movement: Perform the movement slowly and controlled to achieve maximum muscle activation.
• The wrong band resistance: Choose a resistance band that provides enough resistance without affecting your technique.

Modifications and Variants

Beginners can start without a band or use a lighter band to focus on technique. Advanced athletes can use a tighter band or add small pulses at the top of the movement for increased intensity. You can also try the standing variation for an extra challenge of balance.

Repetitions and Sets

Perform 3 sets of 12-15 repetitions on each side. Adjust the resistance according to your strength level.

Breathing technique

Inhale as you lower the leg, and exhale as you lift it up. Maintain a steady breath throughout the exercise to stabilize your core.

Videos showing the Banded Side Leg Raise

Here are two videos demonstrating the technique: