Pilates
Pilates Side-Leg Lift
The Pilates Side-Leg Lift raises both legs together from a side-lying position. It trains your outer hips and side waist while you practice keeping your upper body steady.
- Beginner
- Isolation
- Low injury risk
- Rest 30 sec
How to do it
- Lie on your side with your legs straight, feet together, and hips stacked.
- Rest your head on your extended bottom arm.
- Place your top palm on the mat in front of your chest.
- Lift both legs together a few inches off the mat.
- Lower your legs gently back to the mat.
Form cues
- Reach long through your toes.
- Keep your shoulders quiet.
- Use your top hand lightly.
- Exhale as you lift.
Common mistakes
- Rolling backwardKeep your top hip directly above your bottom hip rather than turning your pelvis toward the ceiling.
- Lifting only the top legKeep your inner ankles touching so the bottom leg rises with the top leg.
- Chasing heightUse a smaller lift if your waist bunches up or your torso rocks.
Safety
Jerking your legs upward or continuing after your trunk tires can strain your lower back. An unsupported head can also irritate your neck.
- Use a folded towel under your head if your arm does not provide comfortable support.
- Begin with a small range before increasing lift height.
- End the set if you cannot keep the movement smooth.
If you have ongoing back, neck, or hip pain, choose a single-leg version or ask a physiotherapist whether this movement is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per side
- Rest
- 30 sec
Complete the same number of controlled repetitions on each side.