A 180 lb male with an Intermediate-level Side Leg Raise of 25 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 45 lbs (0.25x bodyweight).
FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results
How strong is your Side Leg Raise? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.
How Strong Is Your Side Leg Raise?
How Much Should You Side Leg Raise?
1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | < 1 | 2 | 22 | 47 | 77 |
| 120 | < 1 | 4 | 23 | 48 | 76 |
| 130 | < 1 | 5 | 24 | 47 | 74 |
| 140 | < 1 | 6 | 24 | 47 | 73 |
| 150 | < 1 | 7 | 24 | 47 | 71 |
| 160 | < 1 | 8 | 25 | 46 | 70 |
| 170 | < 1 | 8 | 25 | 45 | 68 |
| 180 | < 1 | 8 | 25 | 45 | 67 |
| 190 | < 1 | 9 | 25 | 44 | 66 |
| 200 | < 1 | 9 | 24 | 43 | 64 |
| 210 | < 1 | 9 | 24 | 43 | 63 |
| 220 | < 1 | 9 | 24 | 42 | 61 |
| 230 | < 1 | 9 | 24 | 41 | 60 |
| 240 | < 1 | 9 | 23 | 40 | 59 |
| 250 | < 1 | 9 | 23 | 40 | 58 |
| 260 | < 1 | 9 | 23 | 39 | 56 |
| 270 | < 1 | 9 | 22 | 38 | 55 |
| 280 | < 1 | 9 | 22 | 37 | 54 |
| 290 | < 1 | 9 | 21 | 37 | 53 |
| 300 | < 1 | 9 | 21 | 36 | 52 |
| 310 | < 1 | 9 | 21 | 35 | 51 |
| 90 | < 1 | < 1 | 15 | 35 | 57 |
| 100 | < 1 | 3 | 17 | 36 | 57 |
| 110 | < 1 | 5 | 19 | 37 | 57 |
| 120 | < 1 | 6 | 20 | 37 | 57 |
| 130 | < 1 | 7 | 21 | 37 | 56 |
| 140 | < 1 | 8 | 21 | 37 | 55 |
| 150 | < 1 | 8 | 21 | 37 | 54 |
| 160 | < 1 | 9 | 22 | 37 | 53 |
| 170 | < 1 | 9 | 22 | 36 | 52 |
| 180 | < 1 | 9 | 22 | 36 | 51 |
| 190 | < 1 | 10 | 22 | 35 | 50 |
| 200 | < 1 | 10 | 21 | 35 | 49 |
| 210 | 1 | 10 | 21 | 34 | 48 |
| 220 | 1 | 10 | 21 | 34 | 47 |
| 230 | 1 | 10 | 21 | 33 | 46 |
| 240 | 1 | 10 | 20 | 33 | 46 |
| 250 | 2 | 10 | 20 | 32 | 45 |
| 260 | 2 | 10 | 20 | 31 | 44 |
How Does Age Affect Side Leg Raise Strength?
How Side Leg Raise standards change across different age groups. Values represent a 1RM in lbs.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 1 | 17 | 37 | 59 |
| 20 | < 1 | 6 | 23 | 46 | 72 |
| 25 | < 1 | 7 | 25 | 48 | 74 |
| 30 | < 1 | 7 | 25 | 48 | 74 |
| 35 | < 1 | 7 | 25 | 48 | 74 |
| 40 | < 1 | 7 | 25 | 48 | 74 |
| 45 | < 1 | 5 | 22 | 44 | 69 |
| 50 | < 1 | 3 | 19 | 40 | 63 |
| 55 | < 1 | < 1 | 15 | 34 | 56 |
| 60 | < 1 | < 1 | 11 | 29 | 49 |
| 65 | < 1 | < 1 | 8 | 23 | 41 |
| 70 | < 1 | < 1 | 5 | 18 | 34 |
| 75 | < 1 | < 1 | 1 | 13 | 27 |
| 80 | < 1 | < 1 | < 1 | 9 | 21 |
| 85 | < 1 | < 1 | < 1 | 6 | 16 |
| 90 | < 1 | < 1 | < 1 | 2 | 11 |
| 15 | < 1 | < 1 | 13 | 30 | 48 |
| 20 | < 1 | 5 | 20 | 39 | 59 |
| 25 | < 1 | 6 | 21 | 40 | 62 |
| 30 | < 1 | 6 | 21 | 40 | 62 |
| 35 | < 1 | 6 | 21 | 40 | 62 |
| 40 | < 1 | 6 | 21 | 40 | 62 |
| 45 | < 1 | 4 | 18 | 37 | 57 |
| 50 | < 1 | 2 | 15 | 33 | 52 |
| 55 | < 1 | < 1 | 12 | 28 | 46 |
| 60 | < 1 | < 1 | 9 | 23 | 39 |
| 65 | < 1 | < 1 | 6 | 18 | 32 |
| 70 | < 1 | < 1 | 2 | 13 | 26 |
| 75 | < 1 | < 1 | < 1 | 9 | 20 |
| 80 | < 1 | < 1 | < 1 | 6 | 15 |
| 85 | < 1 | < 1 | < 1 | 2 | 10 |
| 90 | < 1 | < 1 | < 1 | < 1 | 7 |
What Do Side Leg Raise Strength Standards Mean?
Stronger than 5% of lifters. You are learning the movement on the Side Leg Raise, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.
Stronger than 20% of lifters. You can perform the Side Leg Raise with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.
Stronger than 50% of lifters. Your Side Leg Raise is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.
Stronger than 80% of lifters. You have built significant strength on the Side Leg Raise through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.
Stronger than 95% of lifters. Your Side Leg Raise strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.
How to Progress Your Side Leg Raise
Tier-specific training recommendations to move your Side Leg Raise to the next level.
- Train the Side Leg Raise 2x per week with slow, controlled reps.
- Focus on full range of motion and eliminating momentum or swinging.
- Keep sets at RPE 6-7 to develop proper movement patterns.
- Build the mind-muscle connection - feel the target muscle working on every rep.
- Increase load progressively while keeping strict form on the Side Leg Raise.
- Program 3-4 sets of 8-15 reps at RPE 7-8.
- Add a variation (different grip, angle, or equipment) to address development gaps.
- Place isolation work after your primary compound movements.
- Use drop sets, paused reps, and partial reps to break through Side Leg Raise plateaus.
- Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
- Manipulate tempo to increase time under tension without compromising form.
- Manage total volume for the target muscle group across all exercises.
- Maximize Side Leg Raise strength through precise programming and fatigue management.
- Use periodized blocks to cycle between volume, intensity, and deload phases.
- Quality of contraction matters more than load at this level.
- Continuous refinement of technique will yield the remaining gains.
How to Perform 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.
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.
Where Do These Side Leg Raise Standards Come From?
These Side Leg Raise standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.
Last Updated: March 30, 2026
Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.
Is Your Side Leg Raise Good for Your Weight?
Strength standards help you objectively measure your Side Leg Raise performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:
- Find your bodyweight in the left column of the table above.
- Look across the row to find which strength level your 1RM falls into.
- Use the age tab to see how your strength compares within your age group.
- Switch between Male and Female standards using the toggle - each has its own dataset.
If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Side Leg Raise 185 lbs for 5 reps, the calculator will estimate your max.
These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.