Lateral Leg Raises with Balance

Lateral Leg Raises with Balance is an effective exercise designed to strengthen the hip muscles, especially the gluteus medius and minimus, as well as improve balance and core stability. This exercise is ideal for preventing injuries, improving posture and increasing general functionality in daily activities.

Correct Execution of Lateral Leg Raises with Balance

Follow these steps to perform the exercise correctly:

  1. Stand upright with your feet hip-width apart and your arms at your sides.
  2. Shift your weight to your left leg and lift your right foot a few inches off the floor.
  3. Tighten the core muscles to maintain a stable posture.
  4. Slowly raise the right leg out to the side as high as possible while keeping the torso upright and avoiding leaning to the side.
  5. Hold the position for one second, then slowly lower the leg back to the starting position.
  6. Repeat for the desired number of repetitions, then switch to the opposite leg.

Common Mistakes to Avoid

To get the most out of the exercise and minimize the risk of injury, avoid the following mistakes:

  • Upper body leans to the side: Make sure to keep the upper body upright and avoid compensating by leaning to the side during the movement.
  • Lack of core stabilization: Keep the core muscles engaged to maintain balance and control.
  • For fast movements: Perform the exercise at a controlled pace to ensure proper muscle activation and balance.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Hold lightly against a wall or chair to help with balance until you build enough strength and stability.
  • Advanced: Use a resistance band around the ankles to increase intensity and muscle activation.

Number of Repetitions and Sets

Perform 2-3 sets of 12-15 repetitions on each side, depending on your strength level and training goals. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you prepare to lift the leg and exhale as you lift it out to the side. Maintain even and controlled breathing throughout the exercise to support stability and rhythm.

Video Demonstration

Watch this video for a visual guide to properly performing Lateral Leg Raises with Balance:

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