What you are practising
Develop lateral hip strength through a comfortable range.
Muscles involved
Gluteus medius and other hip abductors with lateral trunk support.
Explore the relevant anatomy →
House of AnandaMovement · Stillness · Wisdom · JourneyFoundation · Matwork preparation
Side-lying leg lift
Develop lateral hip strength through a comfortable range.
Lie on your side with the lower knee bent for balance, upper leg long and head supported.
Simplified joint diagram. It illustrates the movement idea and is not a recording of a teacher. Rotation, depth and individual proportions are approximate; follow the complete written cues.
Side lying · Mat; optional folded towel
Set up with support.
Lie on your side with the lower knee bent for balance, upper leg long and head supported.
- Lengthen the top leg away without lifting the waist excessively.
- Raise the leg a short distance with the kneecap mostly facing forward.
- Lower slowly and repeat before switching sides.
BreathExhale to lift; inhale to lower.
- Repetitions & pace
- 5–8 each side. Move smoothly; take a rest before repeating.
- Head, neck & eyes
- Look straight ahead with the neck supported.
Choose the right version
- Make it easier
- Keep the top knee slightly bent, or choose the clam.
- A possible next step
- Slow the lowering phase.
- Watch for
- Turning the toes upward or hitching the waist to lift higher.
Suitability: Reduce range for side-hip discomfort and avoid lying directly on a painful hip. Stop for pain, dizziness or feeling unwell. Read the review status below before practice.