What is Side flag leg raises?

Side flag leg raises is a bodyweight side-core exercise where you support yourself beside a bar, lifting one leg high while stabilizing through the obliques, hip flexors and core. It's an easy-level move that builds lateral core strength and hip control, suitable for beginners focusing on balance and stability.

How to Do Side flag leg raises

  1. Grip and stance: Stand beside a straight bar, place one hand on the ground and the other gripping the bar; feet hip-width for a stable base.
  2. Prepare alignment: Square hips, pull shoulder blades down, and engage core and glutes; keep the spine neutral and avoid excessive rotation before lifting.
  3. Engage and breathe: Exhale and brace the obliques while maintaining steady breathing; this keeps the torso rigid and protects the lower back during the lift.
  4. Lift leg upward: Raise the top leg toward the ceiling with a controlled motion, driving from the hip flexors while keeping shoulders and hips steady.
  5. Lower with control: Slowly lower the leg without collapsing the hips; maintain core tension and a soft bend in the supporting knee to protect joints.
  6. Switch and repeat: Pause briefly, switch hand and foot positions, and repeat for equal reps on the other side; start with low repetitions and progress gradually.

Muscle Groups

Core

Description

In side flag leg raises, position yourself beside a straight bar, placing one hand on the ground next to it while gripping the bar with your other hand. Keep one foot on the ground and raise the other leg towards the ceiling, aiming to lift it as high as possible while maintaining stability. Alternate sides by switching the position of your hands and legs. This exercise targets the obliques, hip flexors, and core muscles, promoting stability and strength.

Movement Group

Core

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of side flag leg raises?

Side flag leg raises strengthen obliques, hip flexors and overall core while improving lateral stability, balance and hip control. They require no equipment and help reduce low-back strain by training side-to-side stability for functional movement.

What are common mistakes when doing side flag leg raises?

Common mistakes include letting the hips sag, rotating the torso, using momentum to swing the leg, locking the supporting knee, and failing to brace the core. Correct these by slowing the movement, tightening obliques, and maintaining neutral alignment.

How can I progress or regress side flag leg raises?

To regress, reduce range, keep the lower foot planted, or perform seated/side-lying leg raises to build strength. To progress, increase hold time, add slow eccentric lowers, raise reps, or practice unsupported side holds and single-arm side planks.