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Sideways Lifts (Straight Legs)
Lie on your back with arms extended out to the sides and legs straight up toward the ceiling. Keeping your legs together and core engaged, slowly lower them to one side without touching the floor, then return to center and repeat on the other side. Move with control and avoid arching your lower back.
- Target muscles
- Obliques
- Also works
- Upper abs, Lower abs
- Equipment
- Bodyweight
- Training style
- Calisthenics, Home
- Logged as
- Reps
- Popularity
- 75 of 100
Sideways Lifts (Straight Legs): how to do it
- Lie flat on your back on a mat with your arms extended out to the sides for stability. Keep your palms facing down.
- Extend your legs straight up towards the ceiling, keeping them together and your toes pointed.
- Engage your core muscles and slowly lower your legs to one side, keeping them straight and together, while maintaining control. Avoid letting your legs touch the ground.
- Bring your legs back to the starting position by engaging your obliques and core muscles.
- Repeat the movement on the opposite side, lowering your legs to the other side.
- Continue alternating sides for the desired number of repetitions, ensuring controlled movement throughout the exercise.
Common mistakes
A frequent mistake is arching the lower back, which can cause strain. Rushing the movement or letting legs drop too quickly also reduces effectiveness. Keep your core engaged, move slowly, and avoid touching the floor with your legs.
Alternatives
More Obliques exercises
Questions about Sideways Lifts (Straight Legs)
What muscles do Sideways Lifts (Straight Legs) work?
This exercise primarily targets your obliques, the muscles on the sides of your core. It also engages your upper and lower abs to stabilize your movement and control the leg lift. Performing it correctly helps develop rotational strength and core stability.
Do I need any equipment for Sideways Lifts (Straight Legs)?
No equipment is needed—it's a bodyweight exercise that can be done on a yoga mat or a soft surface for comfort. If you want extra challenge, you can hold a light medicine ball between your feet or wear ankle weights.
Are Sideways Lifts (Straight Legs) suitable for beginners?
Yes, beginners can perform this movement as long as they keep the range of motion small and maintain control. Start with bent knees to reduce strain on your lower back until your core strength improves.
What are common mistakes to avoid in Sideways Lifts (Straight Legs)?
A frequent mistake is arching the lower back, which can cause strain. Rushing the movement or letting legs drop too quickly also reduces effectiveness. Keep your core engaged, move slowly, and avoid touching the floor with your legs.
How many sets and reps should I do for Sideways Lifts (Straight Legs)?
Aim for 2–3 sets of 10–15 reps per side, depending on your fitness level. Focus on smooth, controlled movements rather than high speed, and rest briefly between sets to maintain form.
What safety tips should I follow when doing Sideways Lifts (Straight Legs)?
Perform the exercise on a supportive surface to protect your spine. Keep your lower back pressed into the floor and avoid twisting too far to prevent injury. Always stop if you feel sharp pain in your back or hips.
Are there variations of Sideways Lifts (Straight Legs) for different fitness levels?
Beginners can bend their knees to shorten the lever and make the movement easier. Advanced athletes can add ankle weights or slow down the lowering phase for more resistance. You can also perform the exercise on an incline bench for increased range of motion.