31 Days to a Better Butt – Day 6 – Side Leg Raises

Butt Fact: Fat that accumulates in the butt is healthier than abdominal fat.

Here are 3 versions of side leg raises. Each one hits the glutes and core in a different way. Do one or all of them.

Side Leg Raises

Version 1 (Hits the gluteus medius)

1. Lie comfortably on your left side with legs straight and stacked.
2. Slowly raise your right leg and hold it for a couple of seconds.
3. Keep your toes pointed down to really work your glute medius.
4. Lower it halfway down and raise it again without resting it on your lower leg.
5. Repeat for 15 to 20 reps, then repeat on the other side.

Keep your toe pointing downward to really hit the glute medius.

Version 2 (Hits the gluteus minimus)

1. Lie comfortably on your left side with legs and hips bent at a 45 degree angle.
2. Extend your right leg forward, keeping it parallel with your left thigh.
3. Slowly raise your leg and hold it for a couple of seconds.
4. Lower it halfway down and raise it again without resting it on your lower leg.
5. Repeat for 15 to 20 reps, then repeat on the other side.

This becomes even more effective when done immediately after the straight leg version.

Version 3 – Advanced (Hits the gluteus medius and core)

1. Lie on your left elbow and forearm with legs straight and stacked.
2. Raise your hips into a side plank.
3. Holding the plank, raise your right leg and hold it for a couple of seconds.
4. Lower it all the way down and raise it again.
5. Repeat for 15 to 20 reps, then repeat on the other side.

Or:

Add a 2 -3 pound ankle weight to the upper leg for extra resistance.

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