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  • Writer's pictureMr Simon Garrett

Side Lying Leg Lift Exercises for Chronic Hip and Knee Pain

Side lying leg lift exercises

Suffering from chronic or mild hip or knee pain? Side-lying leg lift exercise that you can do at home to help alleviate the pain.

Pain in your knees whether it's chronic or mild can get in the way of your daily activities; not to mention get you down and it can affect any of us at any age. Side-lying leg lifts are a fantastic exercise that helps to improve the mobility in your hips and therefore not put too much pressure on your knee joints - so a great exercise if you get pain or looking to strengthen both your hips and your knees!

Step-by-step guide for side lying leg lifts:

1. Lie on one side with your legs straight and together

2. Bend the elbow nearest the ground and use your hand to support your head so you are comfortable

3. Slowly lift your top leg to your shoulder height and lower

4. Carry out 15 – 20 of these leg lifts

5. Repeat on the other side

Bonus Tip

Use an exercise band to increase resistance - but only if it doesn't increase the pain or discomfort. These exercises aren't for pushing yourself too far, but for improving hip and knee mobility.


With proper form, side leg raises help to build strength in the hip abductor muscles responsible for pushing your leg away from your body, especially the gluteus minimus and gluteus medius muscles. So be sure to carry out this particular workout daily if you can, if not then regularly, to see improvements in your hip or knee pain.

If you are experiencing ongoing chronic hip or knee pain and you haven't yet seen an orthopaedic consultant, we highly recommend you get a referral or seek an appointment with your local private orthopaedic consultant to investigate your pain. If you would like to see me at one of my private clinics across Dorset, don't hesitate to reach out via the contact page and my team will be in touch shortly.

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