Side Leg Raise Strength Standards for Men and Women
Discover how your Side Leg Raise performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Side Leg Raise Strength Level
Calculate Your Side Leg Raise Strength
Side Leg Raise Rep Standards
Compare your Side Leg Raise performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 7 |
| Intermediate | 25 |
| Advanced | 48 |
| Elite | 74 |
Side Leg Raise Standards by Bodyweight
Find the Side Leg Raise strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 5 | 25 | 50 | 80 |
| 120 lbs | < 1 | 7 | 26 | 51 | 79 |
| 130 lbs | < 1 | 8 | 27 | 50 | 77 |
| 140 lbs | < 1 | 9 | 27 | 50 | 76 |
| 150 lbs | < 1 | 10 | 27 | 50 | 74 |
| 160 lbs | < 1 | 11 | 28 | 49 | 73 |
| 170 lbs | < 1 | 11 | 28 | 48 | 71 |
| 180 lbs | < 1 | 11 | 28 | 48 | 70 |
| 190 lbs | < 1 | 12 | 28 | 47 | 69 |
| 200 lbs | < 1 | 12 | 27 | 46 | 67 |
| 210 lbs | < 1 | 12 | 27 | 46 | 66 |
| 220 lbs | < 1 | 12 | 27 | 45 | 64 |
| 230 lbs | < 1 | 12 | 27 | 44 | 63 |
| 240 lbs | < 1 | 12 | 26 | 43 | 62 |
| 250 lbs | < 1 | 12 | 26 | 43 | 61 |
| 260 lbs | < 1 | 12 | 26 | 42 | 59 |
| 270 lbs | < 1 | 12 | 25 | 41 | 58 |
| 280 lbs | < 1 | 12 | 25 | 40 | 57 |
| 290 lbs | < 1 | 12 | 24 | 40 | 56 |
| 300 lbs | < 1 | 12 | 24 | 39 | 55 |
| 310 lbs | < 1 | 12 | 24 | 38 | 54 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | < 1 | 18 | 38 | 60 |
| 100 lbs | < 1 | 6 | 20 | 39 | 60 |
| 110 lbs | < 1 | 8 | 22 | 40 | 60 |
| 120 lbs | < 1 | 9 | 23 | 40 | 60 |
| 130 lbs | < 1 | 10 | 24 | 40 | 59 |
| 140 lbs | < 1 | 11 | 24 | 40 | 58 |
| 150 lbs | < 1 | 11 | 24 | 40 | 57 |
| 160 lbs | < 1 | 12 | 25 | 40 | 56 |
| 170 lbs | < 1 | 12 | 25 | 39 | 55 |
| 180 lbs | < 1 | 12 | 25 | 39 | 54 |
| 190 lbs | < 1 | 13 | 25 | 38 | 53 |
| 200 lbs | < 1 | 13 | 24 | 38 | 52 |
| 210 lbs | 1 | 13 | 24 | 37 | 51 |
| 220 lbs | 1 | 13 | 24 | 37 | 50 |
| 230 lbs | 1 | 13 | 24 | 36 | 49 |
| 240 lbs | 1 | 13 | 23 | 36 | 49 |
| 250 lbs | 2 | 13 | 23 | 35 | 48 |
| 260 lbs | 2 | 13 | 23 | 34 | 47 |
Side Leg Raise Standards by Age
Discover how Side Leg Raise strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 4 | 20 | 40 | 62 |
| 20 | < 1 | 9 | 26 | 49 | 75 |
| 25 | < 1 | 10 | 28 | 51 | 77 |
| 30 | < 1 | 10 | 28 | 51 | 77 |
| 35 | < 1 | 10 | 28 | 51 | 77 |
| 40 | < 1 | 10 | 28 | 51 | 77 |
| 45 | < 1 | 8 | 25 | 47 | 72 |
| 50 | < 1 | 6 | 22 | 43 | 66 |
| 55 | < 1 | < 1 | 18 | 37 | 59 |
| 60 | < 1 | < 1 | 14 | 32 | 52 |
| 65 | < 1 | < 1 | 11 | 26 | 44 |
| 70 | < 1 | < 1 | 8 | 21 | 37 |
| 75 | < 1 | < 1 | 4 | 16 | 30 |
| 80 | < 1 | < 1 | < 1 | 12 | 24 |
| 85 | < 1 | < 1 | < 1 | 9 | 19 |
| 90 | < 1 | < 1 | < 1 | 5 | 14 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 16 | 33 | 51 |
| 20 | < 1 | 8 | 23 | 42 | 62 |
| 25 | < 1 | 9 | 24 | 43 | 65 |
| 30 | < 1 | 9 | 24 | 43 | 65 |
| 35 | < 1 | 9 | 24 | 43 | 65 |
| 40 | < 1 | 9 | 24 | 43 | 65 |
| 45 | < 1 | 7 | 21 | 40 | 60 |
| 50 | < 1 | 5 | 18 | 36 | 55 |
| 55 | < 1 | < 1 | 15 | 31 | 49 |
| 60 | < 1 | < 1 | 12 | 26 | 42 |
| 65 | < 1 | < 1 | 9 | 21 | 35 |
| 70 | < 1 | < 1 | 5 | 16 | 29 |
| 75 | < 1 | < 1 | < 1 | 12 | 23 |
| 80 | < 1 | < 1 | < 1 | 9 | 18 |
| 85 | < 1 | < 1 | < 1 | 5 | 13 |
| 90 | < 1 | < 1 | < 1 | < 1 | 10 |
Side Leg Raise Overview
A Side Leg Raise is an effective exercise that targets the hip abductors and glutes, improving strength, stability, and mobility in the hips, often used to enhance lower body function and balance.
Muscles Worked
Equipment Needed
None
How To Perform the Side Leg Raise
- Start by lying on your side with your legs extended and stacked on top of each other. Rest your head on your lower arm and place your upper arm's hand on the floor in front of you for support.
- Engage your core to stabilize your body. Slowly lift your top leg upwards as high as you can while keeping it straight. Avoid rotating your hips or torso.
- Hold the position at the top briefly, ensuring you feel the contraction in your hip and glute muscles.
- Slowly lower your leg back to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Want to perfect your form? Check out our detailed guide on Side Leg Raise for proper technique and tips.
Pro Tips for Side Leg Raise
- Keep your core engaged throughout the exercise to maintain stability.
- Avoid swinging your leg or using momentum; focus on controlled movements.
- Ensure your top leg remains straight and your toes point forward.
- Start with a smaller range of motion if you are a beginner and gradually increase as you gain strength.
- To make the exercise more challenging, you can add ankle weights or resistance bands.
Side Leg Raise Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Side Leg Raise?
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