The ultimate performance Event out there

One-Rep MAX

Standing Lateral Raises
Side leg raises involve abducting, or pushing away, the leg from your midline. It’s a great and simple way to build strength in the outer thighs and the hip abductors, which includes the gluteus medius and minimus.
Share on facebook
Share on twitter
Share on pinterest
Share on linkedin

To do the Standing Lateral Raises, place the band around your ankles. Face a wall, chair or anything you can use to slightly balance with. Second part, once you’re able to not relay on the wall…stand without and do the same movements with engaging your core more. With the both of them keep in mind, stand with a soft knee while you lift the other off the ground and out to the side.

Keep the leg straight (but don’t lock out the knee) and lift to the side. Have your foot in a dorsiflexion as you open and not point towards the ground. In others words, keep the foot you are lifting parallel to the foot on the ground. Squeeze your butt as you lift.

Do not lean to the side just to lift the leg higher. Keep the core tight and stand up nice and tall. Hold for a second at the top and then lower and repeat.

Complete all reps/sec on each side (as recommend below).

You may also feel this in the standing glute as well because that leg is working to resist the band and keep you stable. You may find you leaning a little to stabilize on the standing leg on the first one and that is fine. The point is just not to actively lean away to raise the leg up higher or to rock as you lift.

Beginners may need to use a lighter band or even no band at all to start.

Standing Lateral Raises
Share on facebook
Share on twitter
Share on pinterest
Subscribe to Blog via Email

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Benswic Fitness

Social Media

forging greatness

Read this next

First Meet as a Benswic Track Club

The Benswic boys and girls cross country teams both came out on Sunday’s USATF XC #1 meet ready to perform.

Last year cross country season we were running under a different name “Fuse Academy” and with 4 runners. Today we’re officially known as Benswic |bens,wik|. We already feel like a team, our runners are focus and ready to prove to themselves they can compete with whomever.

Read More »