Side-Lying Leg Raise

What you will learn

Build hip control with a simple floor exercise. This TRAINOVIX lesson shows a simple setup, a specific practice action and a way to notice your progress without rushing.

Practice step by step

1. Warm up with comfortable movement and use a stable surface.
2. Lie on your side on a mat with your body supported.
3. Raise the top leg a small amount without rolling your hips, then lower slowly.
4. Check whether the movement remains smooth and comfortable.
5. Take breaks and increase difficulty only when technique is comfortable.

Coaching tips

• Small controlled lifts are enough.
• Stop if anything hurts and use a simpler variation if needed.

How to progress

Start with the simplest version of the activity. Give yourself enough time to learn the movement, ask for feedback when useful, and choose a more challenging variation only when your practice feels comfortable and controlled.