Side Lying Band Leg Lift for Strong, Balanced Lower Body Strength
Strengthen Your Hips and Glutes With Control
The side lying band leg lift is a targeted lower body exercise that strengthens the hips and glutes while improving stability and control.
Adding a resistance band increases activation, helping you engage deeper muscles for more effective results.
Why It Works
This movement focuses on controlled lifting and proper alignment.
With consistent practice, it helps:
Strengthen the hips and glutes
Improve stability and balance
Support better lower body alignment
The band creates steady tension, encouraging your muscles to stay engaged throughout the entire movement.
How to Do It
Lie on your side with legs stacked and a resistance band above your knees
Rest your head on your arm or support it with your hand
Keep your hips stable and lift your top leg slowly
Pause briefly at the top while maintaining tension in the band
Lower back down with control
What to Focus On
Keep your hips stacked and steady
Avoid rolling forward or backward
Maintain tension in the band at all times
Move slowly and with intention
You should feel this in your outer hips and glutes.
Recommended Equipment
These pieces can support your routine and improve your results:
Pilates Mat
Provides support and stability for controlled movement
Shop here
Resistance Bands
Adds tension to activate deeper glute muscles
Shop here
Ankle Weights
For added resistance once you build strength
Shop here
This exercise works well in lower body or full body Pilates routines.
Use it to activate your glutes before a workout or include it within your routine to build strength and control over time.
Strong hips and glutes support balance, alignment, and everyday movement.
Focus on control and consistency.
Start Your Routine
If you are looking for a simple way to stay consistent, the 7 Day At Home Pilates Plan is a great place to start.
It includes short, beginner-friendly workouts designed to help you build strength, improve mobility, and create a routine that actually fits into your day.
Download it here
Disclaimer: Consult a healthcare professional before starting any new fitness routine, especially if you have existing conditions or injuries.
This post contains affiliate links, which means PHYN Wellness may earn a commission if purchases are made through these links at no additional cost to you.
