Lying Side Leg Raise
Use Lying Side Leg Raise as a mobility drill for full body to improve range and movement quality in Flexor.
Overview
Lying Side Leg Raise is a beginner mobility exercise on Flexor that mobilizes the obliques, lower back and glutes. A controlled mobility drill for the body to improve range and movement quality.
What Lying Side Leg Raise targets
It focuses on the obliques, lower back and glutes, so that's where the work is felt.
Why add Lying Side Leg Raise to your routine
Improves movement quality and control through the obliques, lower back and glutes. Done regularly, small comfortable reps add up faster than occasional forced ones.
- Supports flexibility and reduces perceived stiffness when practised consistently.
- Supports overall mobility, coordination, and movement confidence.
- A beginner-friendly movement you can repeat with no equipment.
Who it's for
It suits newcomers and anyone easing back into movement.
When to do it
Fit it into a warm-up, a cool-down, or a standalone mobility break whenever the area feels tight. Most people spend around 45 seconds on it.
Lying Side Leg Raise is a mobility exercise designed to improve comfortable range-of-motion in multiple areas. Work in a comfortable range and avoid sharp pain; slow, steady breathing helps you stay relaxed and controlled.
Setup cue
Lie on one side with legs extended and feet stacked. Rest your head on your lower arm and place the top hand on your hip—keep it smooth.
Practice notes
In Flexor, Lying Side Leg Raise is typically prescribed as about 45 sec per round, 1 rep, and 1 set. Adjust the dosage to what feels sustainable, breathe steadily, and ease off if anything feels sharp or unsafe.
Guidance
How to perform, tips, mistakes, safety notes, and benefits for Lying Side Leg Raise.
Follow these cues in order. Move with control and stay in a comfortable range.
- Lie on one side with legs extended and feet stacked.
- Rest your head on your lower arm and place the top hand on your hip—keep it smooth.
- Engage your core and lift the top leg toward the ceiling, creating about a forty-five degree angle.
- Hold briefly, lower with control, and repeat before switching sides—keep it smooth.
Cues that help the movement stay smoother and more controlled.
- Maintain your body in a straight line and avoid letting the pelvis roll forward or back.
Patterns to watch for so the shape stays clearer.
- Rushing the movement or chasing range instead of staying controlled.
- Letting the lower back arch or the shoulders shrug up toward the ears.
- Holding your breath—use steady breathing to keep tension down.
Keep things comfortable and stop if something feels wrong.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Stay within a comfortable range—aim for mild tension, not pain.
- Move with control; avoid bouncing or jerking into end range.
Why people include this movement in their practice.
- Improves movement quality and control through the obliques, lower back and glutes.
- Supports flexibility and reduces perceived stiffness when practised consistently.
- Supports overall mobility, coordination, and movement confidence.
Similar movements to explore next
-
Lying Hamstring
Use Lying Hamstring as a mobility drill for full body to improve range and movement quality in Flexor.
-
Side Bend
Use Side Bend as a mobility drill for full body to improve range and movement quality in Flexor.
-
Wide Leg Side Bend
Use Wide Leg Side Bend as a mobility drill for full body to improve range and movement quality in Flexor.
-
Single Leg Glute Bridges
Use Single Leg Glute Bridges as a mobility drill for full body to improve range and movement quality in Flexor.
-
90/90
Use 90/90 as a mobility drill for full body to improve range and movement quality in Flexor.
-
90/90 Hip Switch
Use 90/90 Hip Switch as a mobility drill for full body to improve range and movement quality in Flexor.
-
Air Squats
Use Air Squats as a mobility drill for full body to improve range and movement quality in Flexor.
-
Bird Dog
Use Bird Dog as a mobility drill for full body to improve range and movement quality in Flexor.
Common questions
Which body areas does Lying Side Leg Raise target?
Lying Side Leg Raise is a movement that mainly targets your obliques, lower back, and glutes. Move within a comfortable range and skip it if it does not feel suitable for you.
Is Lying Side Leg Raise suitable for beginners?
Lying Side Leg Raise is listed as beginner in Flexor. Choose a smaller range of motion, fewer repetitions, or an easier variation whenever you want more control.
How long should you hold Lying Side Leg Raise?
In Flexor, Lying Side Leg Raise runs for about 45 sec per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do Lying Side Leg Raise?
Lying Side Leg Raise has 4 guided steps. Follow them in order on this page, breathe steadily, and keep the movement smooth and within a comfortable range. Stop if anything feels sharp, unstable, or unsafe for you.
Which Flexor routines include Lying Side Leg Raise?
Lying Side Leg Raise appears in guided Flexor sessions such as Travel Stiffness Release. Open a routine page to follow the full sequence, or practise this movement on its own from this guide.
Is this medical advice?
No. Flexor provides general fitness and wellness guidance. It does not diagnose, treat, or prevent medical conditions. Speak with a qualified professional about injuries, persistent pain, or health concerns.
