Tuesday, December 12, 2023

FITNESS AT 50: Lateral leg raise, the exercise that defines the glutes and legs

You can target different leg muscles by doing specific movements. Find out how to do it

the lateral leg is raised, an exercise where you move your leg to the side and away from the middle of your body. You can do this exercise lying down and standing up.

The lateral leg raise is great for growing and strengthening the muscles.

hip abductors, also known as the muscles of the outer thigh, which include the gluteus medius, gluteus minimus, and tensor fasciae latae. You can do it in the comfort of your home without having to go to the gym and at any age.

How to do lateral leg raises

You can raise the lateral leg while lying down and the standard version of the exercise. something soft for

DROP can make this change more comfortable. Lie on your side and adjust your upper body and lower legs for stability and comfort.

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Then slowly lift the

upper leg as far as is comfortable for you while keeping your hips in the same position. Lower your upper leg back to the starting position in a controlled motion. Complete one set on one side and then do the same number of reps on the other side.

Basically you need to pay attention

keep the hips while raising your side legs. The false difference makes it easier to do than the standing version. Doing the lateral raise with your leg completely straight can be difficult at first. In that case you can start by bending over your leg or doing the standing version.

Benefits of lateral leg raises

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The main muscles that work with the lateral leg raise are the hip abductors, also known as

outer thigh muscle. These include the gluteus medius, gluteus minimus, and the tensor fasciae latae. Remember that you can implement sets, reps, and resistance for your training goals.

Woman with raised legs/PEXELS

For example, to strengthen your hip abductors, you would do 3 to 6 sets of 6 to 25 lateral leg raises (each side) with challenging resistance. Most people will find the

body weight version challenging enough or even too demanding.

It is not necessary to work all the leg muscles at once to get positive effects from an exercise. One of the main benefits of the lateral leg raise is that you have

stronger muscles and it helps you strengthen the outer thigh muscles.

There is no need

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invest in equipment exercise or go to the gym to be able to raise the lateral leg. You can even stand leg raises in the supermarket line. It also requires no additional equipment, beyond a comfortable mat if you choose the lying down version.

By doing this exercise you can regain some of the lost hip flexibility. Additionally, strengthening your hip abductors with lateral leg raises will help you

preventing or avoiding knee pain if there are muscle imbalances that cause this and contribute to better body strengthening.

As a summary, you can say that the lateral leg raise can be an excellent exercise

work the hip abductors, also known as the outer thigh muscles. Combined with the right resistance and repetition, this will help you grow and strengthen this muscle group.

Nation World News Desk
Nation World News Deskhttps://nationworldnews.com/
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