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Bent Leg Lateral Raise Exercise 2023

The bent leg lateral raise is a physical fitness exercise targeting the gluteal, core, and hip muscles. 

The movements in this exercise will help your waist and hips become flexible and pain-free.

The Goal of This Exercise

  • The Bent leg lateral raise exercise strengthens your hip muscles.
  • This exercise helps the body be flexible and allows your hips not to be rigid.
  • The bent leg lateral raise can also regulate your body density appropriately, which can help you avoid injuries such as back pain while sleeping.

Army PRT Bent Leg Lateral Raise

Army Bent Leg Lateral Raise Exercise
Army Bent Leg Lateral Raise Exercise

The bent leg lateral raise is the third exercise in the Hip Stability Drill. 

Purpose: 

  • This exercise strengthens hip rotator muscles

Starting Position 1:

  • Lay on the right side with the legs bent at 90 degrees and feet together with toes pointing straight ahead. 
  • Support the upper body with the right elbow. 
  • The elbow is bent at 90 degrees, the upper arm is perpendicular to the ground, and the right hand makes a fist vertical to the ground.

Starting Position 2: 

  • Lay on the left side with the legs bent at 90 degrees and feet together with toes pointing straight ahead. Support the upper body with the left elbow.
  • The elbow is bent at 90 degrees, the upper arm is perpendicular to the ground, and the left-hand makes a fist vertical to the ground.

Left hand

The commands for the lateral leg raise are as follows:

  • Starting Position, MOVE.
  • In Cadence, EXERCISE (count as a 4-count exercise according to Chapter 7, Execution of Training, paragraph 7-29).
  • Change Position, MOVE.
  • In Cadence, EXERCISE (count as a 4-count exercise according to Chapter 7, Execution of Training, paragraph 7-29).
  • Position of Attention, MOVE.

Cadence: 

  • SLOW

Count:

  1. Raise the top leg about 12 inches above the ground, keeping the feet together.
  2. Return to the starting position.
  3. Raise the top leg about 12 inches above the ground, keeping the feet together.
  4. Return to the starting position.

(5 repetitions on each side)

Check Points:

  • Face to the front of the formation, maintaining a straight line with the body, from the knees to the torso.
  • Keep the feet together throughout the exercise.
  • Place the top hand over the stomach throughout the exercise.

How to Do the Bent Leg Lateral Raise Exercise

This exercise is simple and easy to practice at home. 

Here is a step-by-step process for how to do the bent leg lateral raise:

  1. Lie on your side on the floor (you can use a mat).
  2. Place your elbow on the mat for support directly beneath your shoulder.
  3. The other hand is going to be over your navel. 
  4. You will bend your knees at a 90-degree angle, ensuring that your knees align with your shoulders.
  5. Raise your top knee upwards, ensuring that your feet remain in contact with each other (meaning your lower knee stays on the floor).
  6. Lower the knee back down, maintaining the 90-degree angle.
  7. You want them to go no more than 12 inches apart and then back down.
  8. Repeat for ten repetitions and switch to the other knee. 
  9. Control your motion, and do not jerk.

Muscles Worked

The bent-leg lateral raise works on the following muscles:

  • Primary Target: Gluteus Medius & Gluteus Minimus (Hip Abductors)
  • Secondary Target: Core Muscles
  • Tertiary Muscles: Lower Back, Hip Flexors, and Thighs

Muscle Functions

  • The bent leg lateral raise primarily works on the gluteus medius and minimus muscles, which are important for hip stabilization. 
  • This exercise also engages the core muscles, which include the abs and obliques; they are important for providing stability throughout the exercise.
  • This workout also engages the thighs, lower back, and hip flexor muscles to a lesser extent than the glutes and core muscles.
  • Engaging these muscles will help you build strength and stability, which are important for daily activities such as jumping, walking, running, etc.

Worked Muscles

Muscle GroupLevel of Engagement
Gluteus MediusPrimary
Gluteus MinimusPrimary
Core MusclesSecondary
Lower BackTertiary
Hip FlexorsTertiary
ThighsTertiary

Benefits of Bent Leg Lateral Raises

The bent leg lateral raise, or clamshell exercise, is a powerful hip-stabilizing exercise. This exercise has a variety of benefits, as follows: 

Improves Hip Mobility

  • The bent leg lateral raise primarily works on the Gluteus muscles, which are essential for improving hip mobility.
  • If you work a sedentary job or sit for long periods, this is the ideal exercise.

Better Posture

  • This exercise works on the glutes, which contribute to your overall body alignment 
  • Having a Better body alignment improves your posture over time.

Hip Stability 

  • As mentioned, the bent leg lateral raise strengthens your gluteus medius and minimus muscles.
  • Strong glutes are essential for hip stabilization and helping you maintain balance in your daily activities (running, jumping, walking, etc.)

Reduce Lower Back Pain

  • The bent leg lateral raise can help reduce pain in your lower back by strengthening your glutes & core muscles. 
  • Strong glutes and core muscles improve your overall posture and reduce stress on your lower back, which helps alleviate back pain.

Rehabilitation 

  • Bent leg lateral raises are used in physical therapy programs for people recovering from knee, hip, or lower back injuries.

Injury Prevention

  • This workout is also a preventative exercise that can help reduce the risk of such injuries, especially for athletes in running, jumping, or walking competitions.

Enhanced Core Stability

  • This exercise works on your core muscles (the abs and obliques), which improves your overall core stability.

Conclusion

  • Find a fitness professional or a personal trainer to help If you’re a newbie with no basics of this exercise.
  • To maximize the benefits of bent leg lateral raises, I recommend finding and hiring an experienced personal trainer to guide you with this exercise.
George N.
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