How To Do Side Raises
Side Raises Exercise
Side Raises is a dynamic compound exercise that works the obliques, serratus, transverse abdominis muscles of the core section and also the adductor, abductor muscles of the thigh, hamstrings and glute muscles.
Side Raises improves the level of flexibility and mobility of the hips and lower back.
This is important to maintain correct posture and the rigid position of the trunk during activities that involve sprinting.
Side Raises How To
- Lie on one side of your body on the floor. Position your elbow directly under your shoulder. Keep your legs perfectly straight and aligned with the hips.
- Raise your leg as high as you can or until you feel a contraction on your oblique muscle, abductor and a comfortable stretch on your adductor, hamstring and glute muscles. Hold the position for a count of “one”.
- Return to starting position by resisting the weight of your leg.
- Once you have completed the targeted number of reps, switch legs and work the other side.
- Perform the exact number of reps.
Form and Technique
When performing Side Raises, make sure your legs are aligned with the hips to reduce compression forces on your lower back.
Keep your elbow directly under the shoulder to avoid impinging the rotator cuff.
Only go as high as you comfortably can and perform each rep in a controlled manner. Keep your working leg as straight as possible.
Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)
Routine for Muscle Gains: n/a