Also known as: side oblique raise, oblique leg raise, lying oblique lift, side lying oblique raise

What is Side Oblique Leg Lift?

The Side Oblique Leg Lift is a lying bodyweight exercise that lifts the legs and upper torso together to target the obliques, core, and upper back. It strengthens lateral core stability and improves hip control. Difficulty: easy - suitable for beginners and as a warm-up or accessory movement.

How to Do Side Oblique Leg Lift

  1. Lie on side: Lie on your right side with legs straight, left arm behind head and right arm on the ground for balance, feet stacked and toes pointed forward.
  2. Engage core: Draw your navel toward your spine and squeeze glutes to stabilize the pelvis; keep hips stacked and the spine neutral before moving.
  3. Lift leg and torso: Simultaneously lift your top leg and upper torso toward each other, aiming for the elbow to meet the outer thigh without jerking or twisting.
  4. Hold briefly: Pause at the top for one to two seconds while breathing steadily, maintaining tension through the obliques and avoiding neck or shoulder strain.
  5. Lower controlled: Slowly lower the leg and torso back to the start with control, keeping core engaged - complete planned reps, then switch sides to balance training.

Muscle Groups

Core, Back

Description

Lay on the ground on your side with your legs straight, one arm behind your head and one positioned on the ground to keep you balanced.

Simultaneously push your legs and your upper body off the ground so your leg and arm that is behind your head touches.

Move back to the starting position.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Side Oblique Leg Lift?

This exercise strengthens the obliques and lateral core, improves hip control and balance, and engages upper back muscles. It requires no equipment and is useful for functional stability and injury-prevention when performed with proper form.

What common mistakes should I avoid when doing this exercise?

Avoid using momentum, letting the hips rotate forward or backward, and straining the neck. Not engaging the core or lifting only the leg without the torso reduces effectiveness and may cause discomfort.

How can I progress or regress this movement?

Regress by bending the top knee slightly or reducing range of motion. Progress by adding ankle weights, slowing the eccentric phase, increasing holds at the top, or moving to side-plank leg raises for greater challenge.