Standing RB Leg Raise: How to Do It, Muscles Worked & Pro Tips
Standing RB Leg Raise is a simple but highly effective hip abduction drill that builds stronger side glutes, improves knee/hip control, and enhances balance—perfect for home workouts and athletic warm-ups.
How to Do Standing RB Leg Raise (Step-by-Step)
- Band placement: Above knees (easier) or around ankles (harder).
- Set up: Stand tall with feet hip-width. Brace your core and hold a wall or chair for balance if needed.
- Lift: Keep the working leg straight, toes slightly turned in, and lift the leg out to the side without leaning your torso.
- Control: Pause briefly at the top; lower slowly to keep constant tension.
- Volume: 2–4 sets of 10–15 reps per side, slow tempo.
Form Tips (Do These)
- Hips level—think “zip up the core”; avoid side bending.
- Toes slightly in = more glute medius; toes out shifts to hip flexors/TFL.
- Small, controlled range beats big, momentum-driven swings.
Muscles Worked
- Gluteus Medius & Minimus: Primary hip abductors; pelvic stability.
- TFL (Tensor Fasciae Latae): Assists abduction.
- Core & Obliques: Stabilize the trunk and prevent leaning.
- Foot/Ankle Stabilizers: Support balance on the stance leg.
When to use: Before squats/deadlifts or runs as activation, during lower-body days for extra glute work, or in prehab programs to improve knee valgus control and single-leg stability.
