Lateral Leg Raises with Balance
Lateral Leg Raises with Balance is an excellent exercise for strengthening the hip muscles, glutes and core. The exercise also improves balance and stability, making it ideal for rehabilitation, injury prevention and general strength development.
Correct Form and Technique
How to perform Lateral Leg Raises with Balance correctly:
- Starting position: Stand upright with your weight on one leg and keep your core tight. The arms can be held out to the side for balance.
- Movement: Lift the other leg out to the side as high as possible, while keeping the body upright and stable. Slowly lower your leg back without losing your balance.
- Control: Keep the hip stable and avoid swaying with the upper body during the movement.
- Breathe: Breathe out when you lift the leg, and in when you lower it.
Common Errors
To get the most out of the exercise, avoid these mistakes:
- Compensation with the upper body: Avoid leaning the upper body to compensate for the movement. Keep your back straight and use your hips to lift your leg.
- Fast movement: Perform the exercise slowly for maximum muscle activation and improved balance.
Modifications and Variants
Adapt the exercise to your level:
- Beginner level: Perform the exercise next to a wall or chair for support if you struggle with balance.
- Advanced level: Use a resistance band around your ankles to increase intensity and muscle activation.
Repetitions and Sets
Aim for 3 sets of 12-15 repetitions per leg. The exercise can be integrated into the warm-up or as part of a strength training routine for the lower body.