Pilates · No equipment
Side-Lying Leg Lifts
Side-Lying Leg Lifts is a mat pilates exercise for the upper glutes and glutes.
The animated figure highlights the muscles worked.
How to do it
- Lie on your side, head on your arm, body in a straight line
- Lift the top leg to hip height and lower it slowly
- Keep the pelvis still; don’t roll back
How much to do
What BindTrue’s pilates plans use, by experience:
- Beginner
- 2 × 10 each side
- Some experience
- 2 × 12 each side
- Experienced
- 3 × 15 each side
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Pilates Core & Tone Legs & glutes: 2 × 12 each side · 3 days a week
- 28-Day Wall Pilates Wall glutes: 2 × 10 each side · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.