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American Family Children's Hospital
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Side Lying Leg Lifts

The outer hip muscles are important for daily activities such as climbing stairs, lifting boxes and a strong walking gait. They are also important in the support and health of your knee joint.

  • Lay on one side, preferably with your back against a wall. Your bottom leg can be bent to help support you. Your top leg will be extended.
  • Draw your abdominal muscles in gently and balance your hips and waist perpendicular to the floor.
  • Push your top leg/heel into the wall and slide your foot up the wall.  As you lift your leg maintain your pelvis position, avoid rolling forward or backward.
  • Keep your heel pressed back into the wall as you slide your leg back down.

Perform 10 - 15 repetitions each side. You can experiment with rotating your leg so that your toes point up or down to change the exercise.

 

 

 

Side Lying Leg Lifts  

Side lying leg lifts step 2

Lay on one side, preferably with your back against a wall.

 

Your bottom leg can be bent to help support you. Your top leg will be extended.

 

Push your top leg/heel into the wall and slide your foot up the wall. 

 

As you lift your leg maintain your pelvis position, avoid rolling forward or backward.