Step by step instructions, muscle activation and variants for the Side Lying T Thigh Raise.
A side-lying bodyweight exercise where the top leg is raised at a slight angle to the body, forming a T-shape, to isolate the outer hip and glutes. The controlled raise and lower pattern builds strength in the hip abductors without loading the joints.
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The Side Lying T Thigh Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.