Sideways Lifts Vertical (Straight Legs)
Sideways Lifts Vertical (Straight Legs) Exercise Description
Sideways Lifts Vertical (straight legs) is a bodyweight lateral flexion exercise performed while lying on your side. It primarily targets the external and internal obliques of the “waist,” with assistance from the hip flexors and quadratus lumborum to lift the legs and bring the ribcage toward the pelvis. Keeping the legs straight increases the lever arm, challenging trunk control and pelvic stability. The goal is smooth, controlled side-bending without twisting or arching the lower back. Maintain stacked hips and a neutral neck so the movement comes from the lateral trunk, not momentum or shoulder pulling.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Psoas Major, Quadratus Lumborum
- Stabilizing Muscles: Gluteus Medius, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core
- Body Surface: Side
- Body Symmetry: Other
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Deep Side Abs, Side Abs
- Movement Direction: Lateral
- Muscle Position: Lateral
- Gender: Female
How To Do The Sideways Lifts Vertical (Straight Legs) Exercise
‘- Lie on your side in a straight line: legs extended and stacked, feet together, hips and shoulders vertically stacked.
– Bottom arm: forearm on the floor for balance or extended overhead along the mat; top hand lightly supports the head (do not pull the neck).
– Brace the abdominal wall; draw ribs down toward the pelvis while keeping the spine long.
– Exhale and lift both straight legs and the upper torso simultaneously, bringing the top elbow toward the top hip.
– Keep hips stacked; avoid rolling forward/back or twisting the torso.
– Pause briefly when thighs and ribcage move closer, maintaining control and steady breathing.
– Inhale and lower torso and legs together with control, tapping lightly before the next repetition.
– Common form checks: keep legs straight and together, neck neutral, shoulders relaxed; move smoothly—no jerking or swinging.
Sideways Lifts Vertical (Straight Legs) Tips
‘- Lie in a straight line with legs extended, stacked, and feet together before you start.
– Stack hips and shoulders vertically to keep the movement in the lateral trunk.
– Lightly support your head with the top hand and avoid pulling on the neck.
– Brace your abdominal wall and draw the ribs down toward the pelvis while keeping the spine long.
– Exhale as you lift both straight legs and upper torso together, bringing the top elbow toward the top hip.
– Keep the hips stacked and avoid rolling forward or backward as you lift.
– Maintain a neutral neck and relaxed shoulders so you’re not pulling with the upper body.
– Keep the legs straight and pressed together throughout each repetition.
– Pause briefly when thighs and ribcage move closer, maintaining control and steady breathing.
– Inhale and lower legs and torso together with control, tapping lightly before starting the next rep and avoiding jerking or swinging.
Sideways Lifts Vertical (Straight Legs) Beginner Introduction
Sideways Lifts Vertical (straight legs) is a floor-based, bodyweight core move performed while lying on one side. The body forms a long line, with the legs together and the torso aligned, so the effort centers around the waist rather than the arms or shoulders. The action brings the upper body and legs toward each other, creating a strong side-bending challenge that highlights the side abs, with help from the hip flexors and the muscles along the lower back.
During the lift, both legs stay long and move as a single unit with the trunk, which lengthens the lever and intensifies the demand on trunk control. One forearm rests on the ground or reaches overhead for support, while the other hand gently cradles the head. The movement usually feels smooth and deliberate, with the thighs and ribcage drawing closer, then returning together to the starting line. Attention stays on even breathing, relaxed shoulders, and keeping the hips and shoulders stacked, so the bend happens through the side of the torso rather than through twisting or swinging.