Instructions

1

Sit on a stability ball or bench with torso upright, hands behind head or crossed on chest, feet flat on floor hip-width apart

2

Engage core and plant one foot firmly on the ground while keeping the other leg slightly bent and ready to extend

3

Slowly extend the non-planted leg backward and upward by contracting the glute, achieving full hip extension while maintaining torso stability

4

Return the extended leg to starting position in a controlled manner, then repeat for desired reps before switching legs

PRIMARY MUSCLESGluteus Maximus

SECONDARY MUSCLESHamstrings, Erector Spinae, Quadriceps

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Side Lying Diagonal Backward Leg Raise because it challenges the Gluteus Maximus through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Hips region.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Significantly enhances the structural integrity and power of the Gluteus Maximus.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.

Common Mistakes

Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Gluteus Maximus.
Failing to achieve a full range of motion, which drastically limits Gluteus Maximus engagement.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Gluteus Maximus and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Gluteus Maximus. However, the movement also recruits Hamstrings, Erector Spinae, Quadriceps to maintain control of the Body weight.

Exercise Variations

Dumbbell Side Lying Diagonal Backward Leg Raise
Cable Side Lying Diagonal Backward Leg Raise
Banded Side Lying Diagonal Backward Leg Raise

Side Lying Diagonal Backward Leg Raise